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Quick Spinach "Quiche"

49 Reviews
100% would make this recipe again

Preparation : 15 min Cooking : 20 min Cooking Dish : 23 cm (9 ") de diamètre
340 calories/serving
  • Can be done in advance
  • Very easy
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly

Ingredients

170 g spinach 6 cups
1/2 tsp olive oil 2.5 mL
1/2 onions, sliced into rounds 100 g
1 wheat tortillas, large 65 g
3 eggs size large
1/3 cup Cheddar cheese, grated 26 g
1/3 cup cottage cheese, 1% 80 g
1 pinch nutmeg
salt [optional]
ground pepper to taste [optional]

Method

  1. Preheat the oven to 190°C/375°F.
  2. Prepare the spinach: Wash and drain briefly then transfer it to a pot or saucepan without adding any water. The water trapped in the leaves after gentle shaking is enough to cook them. Add salt, cover and cook over high heat 2-3 min until the leaves wilt. Transfer the spinach to a colander, press to remove excess water, then set aside.
  3. Meanwhile, in a pan, sauté the onion in the oil until softened, about 2 to 3 min. Set aside. For 2 servings, put one tortilla in a 23 cm (9") baking dish. For 4 servings, do the same with two tortillas and baking dishes.
  4. In a bowl, beat the eggs lightly with a fork. Stir in the cheeses, spinach, and grated nutmeg. Mix well then season with salt and pepper to taste. Arrange this mixture onto the tortilla(s), then top with the onion.
  5. Bake in the middle of the oven for about 20-25 min, until the surface becomes golden-coloured. For a nice crust, turn on the top broiler for the last 2 minutes. Serve.

Nutrition Facts Table

per 1 Serving (270g)

Amount

% Daily Value

Calories

340

Fat

16 g

24 %

Saturated 6.1 g
+ Trans 0 g

30 %

Cholesterol

350 mg

Sodium

680 mg

28 %

Carbohydrate

27 g

9 %

Fibre

3 g

13 %

Sugars

4 g

Protein

23 g

Vitamin A

136 %

Vitamin C

15 %

Calcium

24 %

Iron

35 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 1 servings
Milk and Alternatives : ¼ serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Source of  :
Fibre, Vitamin C, Vitamin D
Good source of  :
Calcium, Copper, Pantothenic Acid, Potassium, Vitamin B1, Vitamin B6, Vitamin E, Zinc
Excellent source of  :
Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 1
Meat and Alternatives 2 ½
Fats 1

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Members' Reviews

49 Reviews (48 with rating only ) 100% would make this recipe again
Farzanah
may 29, 2013 | I would make this recipe again

Based on other reviews, I added more vegetables to this. 1 large carrot, sliced; 10 button mushrooms, sliced; 3 green onions (didn't have regular onions). I also added about 80g of Brie that was lying in the fridge. As for the spinach I used half the amount. The quiche was great but I felt there was something missing so put some Tabasco on top. Served with a mixed green, apple and walnut salad. We ate 4/6 and have 2/6 leftover for lunch!

Useful 2

This recipe is in the following categories

Eggs | Main courses/Entrées | High Iron | Vegetarian | Halal | Diabetes-friendly | High Calcium | Kosher

Top Reviews

View All Reviews
Farzanah
may 29, 2013 | I would make this recipe again

Based on other reviews, I added more vegetables to this. 1 large carrot, sliced; 10 button mushrooms, sliced; 3 green onions (didn't have regular onions). I also added about 80g of Brie that was lying in the fridge. As for the spinach I used half the amount. The quiche was great but I felt there was something missing so put some Tabasco on top. Served with a mixed green, apple and walnut salad. We ate 4/6 and have 2/6 leftover for lunch!

Useful 2