Your Recipe

Spinach Quiche with a Side Salad

Ingrédient Quantité Calories
Oignons 150g 60kcal
Épinards 200g 46kcal
Fromage feta 200g 530kcal
Œuf cru entier 200g 286kcal
Ail 6g 9kcal
Lait, entier 240g 144kcal
Pâte à tarte, mélange sec, type standard 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.

Valeurs nutritives
Taille des portions 213 g | ml
Quantité par portion 424
1775
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 27g 34%
Gras saturés 10g 50%
Sodium 826mg 36%
Total des glucides 32g 12%
Fibres alimentaires 1.2g 4%
Sucre 3.3g
Protéine 15g 30%
Vitamine D 1.2mcg 6%
Calcium 302mg 23%
Fer 2.8mg 16%
Potassium 383mg 8%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 264.133 mcg 29%
Thiamine [B1] 0.312 mg 26%
Riboflavine [B2] 0.661 mg 51%
Niacine [B3] 1.965 mg 12%
Acide pantothénique [B5] 1.019 mg 20%
Vitamine B6 0.36 mg 21%
Cobalamine [B12] 1.076 mcg 0%
Floate [B9] 173.407 mcg 0%
Vitamine C 11.529 mg 13%
Vitamine D 1.24 mcg 6%
Vitamine E 1.112 mg 7%
Vitamine K 161.97 mcg 135%
Bétaïne 34.325 mg 0%
Choline 118.444 mg 22%
Carbohydrates
nutriment Quantité DV
Total des glucides 31.9 g 12%
Sugars 3.3 g 7%
Fibres alimentaires 1.2 g 4%
Carbohydrate 5.4 g 0%
Glucides nets 28.7g
acides aminés
nutriment Quantité DV
Alanine 0.611 g 0%
Arginine 0.629 g 0%
Acide aspartique 0.942 g 0%
Cystéine 0.205 g 0%
Acide glutamique 2.693 g 0%
Glycine 0.341 g 0%
Histidine 0.33 g 0%
Isoleucine 0.667 g 0%
Leucine 1.136 g 0%
Lysine 0.844 g 0%
Méthionine 0.326 g 0%
Phénylalanine 0.663 g 0%
Proline 1.054 g 0%
Sérine 0.913 g 0%
Thréonine 0.532 g 0%
Tryptophane 0.177 g 0%
Tyrosine 0.518 g 0%
Valine 0.84 g 0%
Minéraux
nutriment Quantité DV
Calcium 301.63 mg 23%
Cuivre 0.12 mg 14%
Fluorure 0.64 mcg 0%
Fer 2.82 mg 16%
Magnésium 51.32 mg 12%
Manganèse 0.52 mg 22%
Phosphore 284.55 mg 23%
Potassium 383.47 mg 8%
Sélénium 27.43 mcg 50%
Sodium 826.12 mg 36%
Zinc 1.97 mg 18%
autres
nutriment Quantité DV
Eau 135.818 g 0%
Cendres 3.709 g 0%