spinach cheese quiche

Spinach & Cheese Quiche

By Health Promotion Board


Serves: 4

Prep time: 10 mins

Cook time: 30 mins

Ingredients

  • 1 large bunch baby spinach (100g) (can replace with 3⁄4–1 cup of other vegetables such as broccoli or frozen vegetables)

  • 8 eggs

  • 150g cherry tomatoes, halved or normal tomatoes, diced

  • 1 cup (90g) grated parmesan cheese or tasty cheese

  • 2 cloves garlic, minced

  • ½ onion, chopped

  • 1 tbsp canola oil

  • 2 slices of wholemeal bread, chopped into pieces

  • 1 cup (250ml) low-fat milk

  • Pepper, to taste

Method

  1. Preheat oven to 180 degrees Celsius. Grease a 12-cup capacity muffin pan.

  2. Roughly chop spinach leaves.

  3. Whisk eggs and pepper in a bowl until small bubbles appear. Add spinach, tomatoes, cheese, garlic, onion, milk and pepper to the eggs. Stir until well combined.

  4. Spoon mixture into prepared muffin holes. Press in bread pieces into the egg milk mixture with the back of a spoon. Bake for 30 minutes or until firm to the touch. Cool in pan for 5 minutes before turning onto a wire rack. Serve.

Or:

  1. In a non-stick 20cm pan, heat 1 tbsp canola oil.

  2. Pour in egg milk mixture and press in bread pieces with the back of a spoon.

  3. Reduce heat to low. Cook covered for 20–25 minutes or until set. Let it stand for 2 minutes.

Nutrition Information (Per Serving)

Energy: 339kcal

Protein: 22.1g

Total fat: 20.9g

Carbohydrates: 15.9g

Dietary fibre: 2.7g

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