Your Recipe

Spinach Quiche with a Side Salad

Ingredient Amount Calories
Onions 150g 60kcal
Spinach, raw 200g 46kcal
Cheese feta 200g 530kcal
Egg raw whole 200g 286kcal
Garlic 6g 9kcal
Milk, whole 240g 144kcal
Pie crust, dry mix, standard-type 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.

Nutrition Facts
Portion Size 213 g | ml
Amount Per Portion 424
1775
kcal
kilojoules
% Daily Value *
Total Fat 27g 34%
Saturated Fat 10g 50%
Sodium 826mg 36%
Total Carbohydrate 32g 12%
Dietary Fiber 1.2g 4%
Sugar 3.3g
Protein 15g 30%
Vitamin D 1.2mcg 6%
Calcium 302mg 23%
Iron 2.8mg 16%
Potassium 383mg 8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 1.019 mg 20%
Vitamin B6 0.36 mg 21%
Cobalamin [B12] 1.076 mcg 0%
Floate [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%
Betaine 34.325 mg 0%
Choline 118.444 mg 22%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 31.9 g 12%
Sugars 3.3 g 7%
Dietary fiber 1.2 g 4%
Carbohydrate 5.4 g 0%
Net carbs 28.7g
Aminoacids
Nutrient Amount DV
Alanine 0.611 g 0%
Arginine 0.629 g 0%
Aspartic acid 0.942 g 0%
Cysteine 0.205 g 0%
Glutamic acid 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%
Methionine 0.326 g 0%
Phenylalanine 0.663 g 0%
Proline 1.054 g 0%
Serine 0.913 g 0%
Threonine 0.532 g 0%
Tryptophan 0.177 g 0%
Tyrosine 0.518 g 0%
Valine 0.84 g 0%
Minerals
Nutrient Amount DV
Calcium 301.63 mg 23%
Copper 0.12 mg 14%
Fluoride 0.64 mcg 0%
Iron 2.82 mg 16%
Magnesium 51.32 mg 12%
Manganese 0.52 mg 22%
Phosphorus 284.55 mg 23%
Potassium 383.47 mg 8%
Selenium 27.43 mcg 50%
Sodium 826.12 mg 36%
Zinc 1.97 mg 18%
Other
Nutrient Amount DV
Water 135.818 g 0%
Ash 3.709 g 0%