Healthy Easy Quiche Recipe
Ingredients
- 250 g frozen spinach
- olive or canola oil spray
- 1 brown onion, thinly sliced
- 2 tomatoes, sliced
- 400 g can mushroom, drained
- 1 cup low-fat cheese, grated
- 4 slices wholegrain bread
- 6 eggs
- 1 1/2 cups reduced-fat milk
- 1 tsp smoked paprika
- pepper
Method
- Preheat oven to 200°C (180°C fan forced).
- Place spinach in a bowl in the microwave for 2 minutes or until defrosted.
- Slice onion and tomato and drain mushrooms.
- Grate cheese.
- Cut bread slices in half.
- Spray a casserole dish with oil. Spread bread over the base.
- Top bread with spinach, onion, mushrooms and tomatoes.
- Beat the eggs, milk, cheese, paprika, and pepper.
- Pour egg mixture over the bread and vegetables.
- Bake for 30-35 minutes or until cooked through. Serve warm.
Variation:
Substitute vegetables as you please. Peas, corn or carrots work well. Replace brown onion with chopped leek or spring onions.
Healthy tip!
Choose plain water or soda water in place of a sugary drink.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1734 kJ | 408 kJ |
| 414 Cal | 98 Cal | |
| Protein | 29.1 g | 6.8 g |
| Fat, total | 21.1 g | 5 g |
| — saturated | 9 g | 2.1 g |
| Carbohydrate | 22.5 g | 5.3 g |
| — sugars | 10.6 g | 2.5 g |
| Sodium | 718 mg | 169 mg |
| Fibre | 8.6 g | 2 g |
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Comments (1)
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We love this quiche
Carrie Lopez
Posted on: 06 Jun 18
