Quick Spinach "Quiche"

Quick Spinach "Quiche"

2 servings
Preparation 15 min
Cooking 20 min

340 calories per serving 
Cooking dish: 23 cm (9 ") diameter


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    
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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

Nutrition Facts

per 1 serving (270g)

Amount

% DV*

* DV = Daily Value

Calories

340

Fat

16 g

24 %

Saturated 6 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

140 %

Vitamin C

15 %

Calcium

25 %

Iron

35 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 1 serving
Milk and Alternatives: ¼ serving
Meat and Alternatives: ¾ serving

More info

Claims

Free :
Added Sugar
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

More info


This recipe is in the following categories: Eggs | Main courses/Entrées | Diabetes-friendly | Halal | High Calcium | High Iron | Kosher | Vegetarian

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