Your Recipe

Spinach Quiche with a Side Salad

Složka Množství Kalorie
Cibule 150g 60kcal
Špenát 200g 46kcal
Sýr Feta 200g 530kcal
Vejce syrové celé 200g 286kcal
Česnek 6g 9kcal
Mléko, plnotučné 240g 144kcal
Koláčové těsto, suchá směs 284g 1471kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 1 pie crust (store-bought or homemade)
• 200g fresh spinach, chopped
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 200g feta cheese, crumbled
• 4 eggs
• 1 cup milk or cream
• Salt and pepper to taste
• Mixed greens for salad
• Balsamic vinaigrette or dressing of choice
Instructions:
1. Preheat oven to 180°C (350°F). Place pie crust in a pie dish and set aside.
2. In a skillet, heat olive oil over medium heat. Add chopped onion and minced garlic, sauté until softened.
3. Add chopped fresh spinach to the skillet and cook until wilted. Remove from heat and let cool slightly.
4. In a bowl, whisk together eggs, milk or cream, salt, and pepper.
5. Stir in crumbled feta cheese and cooked spinach mixture.
6. Pour spinach and egg mixture into the prepared pie crust.
7. Bake in the preheated oven for 35-40 minutes, until quiche is set and golden brown on top.
8. While quiche is baking, prepare a side salad with mixed greens and dress with balsamic vinaigrette or dressing of choice.
9. Remove quiche from oven and let cool for a few minutes before slicing.
10. Serve warm slices of spinach quiche with a side salad.

nutriční údaje
Velikost porce 213 g | ml
Množství na porci 424
1775
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 27g 34%
Nasycené tuky 10g 50%
Sodík 826mg 36%
Sacharidy celkem 32g 12%
Vláknina 1.2g 4%
Cukr 3.3g
Bílkoviny 15g 30%
Vitamin D 1.2mcg 6%
Vápník 302mg 23%
Železo 2.8mg 16%
Draslík 383mg 8%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 264.133 mcg 29%
Thiamin [B1] 0.312 mg 26%
Riboflavin [B2] 0.661 mg 51%
Niacin [B3] 1.965 mg 12%
Kyselina pantotenová [B5] 1.019 mg 20%
Vitamin B6 0.36 mg 21%
Kobalamin [B12] 1.076 mcg 0%
Floát [B9] 173.407 mcg 0%
Vitamin C 11.529 mg 13%
Vitamin D 1.24 mcg 6%
Vitamin E 1.112 mg 7%
Vitamin K 161.97 mcg 135%
Betain 34.325 mg 0%
Cholin 118.444 mg 22%
Carbohydrates
živina Množství DV
Sacharidy celkem 31.9 g 12%
Sugars 3.3 g 7%
Vláknina 1.2 g 4%
Carbohydrate 5.4 g 0%
Čisté sacharidy 28.7g
aminokyseliny
živina Množství DV
Alanin 0.611 g 0%
Arginin 0.629 g 0%
Kyselina asparagová 0.942 g 0%
Cystein 0.205 g 0%
kyselina glutamová 2.693 g 0%
Glycin 0.341 g 0%
Histidin 0.33 g 0%
Izoleucin 0.667 g 0%
Leucin 1.136 g 0%
Lysin 0.844 g 0%
Metionin 0.326 g 0%
Fenylalanin 0.663 g 0%
Prolin 1.054 g 0%
Serin 0.913 g 0%
Treonin 0.532 g 0%
Tryptofan 0.177 g 0%
Tyrosin 0.518 g 0%
Valin 0.84 g 0%
Minerály
živina Množství DV
Vápník 301.63 mg 23%
Měď 0.12 mg 14%
Fluorid 0.64 mcg 0%
Železo 2.82 mg 16%
Hořčík 51.32 mg 12%
Mangan 0.52 mg 22%
Fosfor 284.55 mg 23%
Draslík 383.47 mg 8%
Selen 27.43 mcg 50%
Sodík 826.12 mg 36%
Zinek 1.97 mg 18%
další
živina Množství DV
Voda 135.818 g 0%
Popel 3.709 g 0%