Healthy Easy Quiche Recipe
Ingredients
- olive or canola oil spray
- 4 slices wholegrain bread
- 250 g frozen spinach
- 1 brown onion, thinly sliced
- 400 g can mushroom, drained
- 2 tomatoes, sliced
- 6 eggs
- 1 1/2 cups reduced-fat milk
- 1 cup low-fat cheese, grated
- 1 tsp chilli powder
- pepper
Method
- Preheat oven to 200°C (180°C fan forced).
- Spray baking dish with oil.
- Cut bread into halves.
- Spread bread over base of a casserole dish.
- Place spinach in microwave for 2 minutes or until defrosted.
- 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!
Still hungry? Try a side of salad or vegies before going for seconds.
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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 |
