For a picnic: this recipe makes 1 slice 23cm x 30cm.

4 cups chopped veggies (broccoli & cauliflower florets, red capsicum, peas, carrot corn)
2 cups cooked brown or white rice
1 tablespoon oil
1 tablespoon butter or margarine
1 leek, sliced and rinsed well
250g pumpkin, skinned and chopped
1/3 cup plain flour
2 cups reduced fat milk
4 eggs lightly beaten
¼ cup chopped parsley
1 tablespoon dried mixed herbs
1 tablespoon lemon juice
salt and cracked black pepper
1 cup grated low fat tasty cheese

• Lightly spray 23cm x 30cm baking dish with oil. Scatter mixed vegetables and rice evenly over the base.
• Heat margarine in a large frypan and sauté leek and pumpkin until tender but not brown. Stir in flour and cook 1 minute, stirring occasionally. Gradually stir in milk and cook until thickened.
• Remove frypan from heat and allow to cool for five minutes. Combine eggs, parsley, herbs, salt and pepper and stir into frypan.
• Pour over vegetables in baking dish and sprinkle cheese on top. Bake in moderate oven (180oC) for 35-40 minutes or until set.

Alternatives:

• Substitute macaroni for rice
• Add cooked or canned tuna or salmon
• Add lean ham, shredded cooked chicken or turkey
• Use cold leftovers for school lunch boxes or after school snacks.