Your Recipe

Spinach Quiche with a Side Salad

Zutat  Menge  Kalorien 
Zwiebeln 150g 60kcal
Spinat, roh 200g 46kcal
Käsefeta 200g 530kcal
Ei roh ganz 200g 286kcal
Knoblauch 6g 9kcal
Milch, ganz 240g 144kcal
Tortenboden, Trockenmischung, Standardtyp 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.

Nährwertangaben 
Portionsgröße  213 g | ml
Menge pro Portion  424
1775
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 27g 34%
Gesättigte Fettsäuren  10g 50%
Natrium 826mg 36%
Gesamte Kohlenhydrate  32g 12%
Ballaststoffe  1.2g 4%
Zucker  3.3g
Protein  15g 30%
Vitamin D 1.2mcg 6%
Kalzium 302mg 23%
Eisen  2.8mg 16%
Kalium 383mg 8%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 1.019 mg 20%
Vitamin B6 0.36 mg 21%
Cobalamin [B12] 1.076 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  31.9 g 12%
Sugars 3.3 g 7%
Ballaststoffe  1.2 g 4%
Carbohydrate 5.4 g 0%
Netto-Kohlenhydrate 28.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.611 g 0%
Arginin 0.629 g 0%
Asparaginsäure 0.942 g 0%
Cystein 0.205 g 0%
Glutaminsäure 2.693 g 0%
Glycin 0.341 g 0%
Histidin 0.33 g 0%
Isoleucin 0.667 g 0%
Leucin 1.136 g 0%
Lysin 0.844 g 0%
Methionin 0.326 g 0%
Phenylalanin 0.663 g 0%
Prolin 1.054 g 0%
Serin 0.913 g 0%
Threonin 0.532 g 0%
Tryptophan 0.177 g 0%
Tyrosin 0.518 g 0%
Valin 0.84 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 301.63 mg 23%
Kupfer 0.12 mg 14%
Fluorid 0.64 mcg 0%
Eisen  2.82 mg 16%
Magnesium 51.32 mg 12%
Mangan 0.52 mg 22%
Phosphor 284.55 mg 23%
Kalium 383.47 mg 8%
Selen 27.43 mcg 50%
Natrium 826.12 mg 36%
Zink 1.97 mg 18%
andere
Nährstoff Menge  DV
Wasser 135.818 g 0%
Asche 3.709 g 0%