This lovely light quiche is packed with omega-3 goodness, protein and energy giving complex carbohydrates. This dish will also provide your child with vitamin D, essential for healthy bones and teeth.

BASE:

2 1/2 cups (463 g/161/4 oz) cooked brown rice

1/4 cup (40 g/11/2 oz) sesame seeds

FILLING:

1/2 cup (50 g/13/4 oz) small broccoli florets

1 tablespoon finely chopped shallots

1 x 95 g can of salmon

4 eggs, lightly beaten

1 cup (250 g/9 fl oz) natural yoghurt

Pinch of sea salt

1 tablespoon finely chopped fresh basil or parsley

1/4 cup (63 g/21/4 oz) grated low-fat cheese

2 tablespoons pepitas seeds

Preheat oven to 180oC (350oF/Gas 4). Lightly spray a quiche dish with olive oil.

Place base ingredients in a bowl and mix until well combined. Firmly press base into quiche dish.

Cut broccoli into small pieces, scatter broccoli, salmon and shallots over base.

In a bowl whisk together eggs, yoghurt, herbs and sea salt, then pour over broccoli.

Sprinkle with cheese and pepitas, then bake for 50 minutes, or until firm and golden brown.