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!
Choose plain water or soda water in place of a sugary drink.
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 |
Member comments & rating
Log in or sign up to join the discussion.
Comments (1)
-
We love this quiche
Carrie Lopez
Posted on: 06 Jun 18
