Herby vegetable quiche

Ingredients

• cal cooking spray*
• small onion, finely chopped
• garlic clove, finely chopped
• courgette, finely chopped
• cherry tomatoes, halved
• each chopped fresh parsley and chives, plus extra to serve
• roasted red peppers in brine from a jar, drained and roughly chopped
• fat-free natural cottage cheese
• medium eggs, lightly beaten
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