Crustless Spinach and Ricotta Quiche
Ingredients
Method
- Preheat the oven to 190°C/375°F.
- 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.
- Meanwhile, in a pan, sauté the onion in half of the oil until softened, about 2 to 3 min. Set aside.
- 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. Oil one or two 23 cm (9") baking dishes (depending on the quantity prepared) with the remaining oil. Arrange the egg mixture onto the baking dish(s), then top with the onion.
- 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.
Recommended side dishes
Nutrition Facts Table
per 1 serving (220g)
Amount % Daily Value |
Calories 260 |
Fat 17 g 26 % |
Saturated
7.3 g
37 % |
Cholesterol 360 mg |
Sodium 440 mg 18 % |
Carbohydrate 7 g 2 % |
Fibre 2 g 7 % |
Sugars 2 g |
Net Carbs 5 g |
Protein 20 g |
Vitamin A 140 % |
Vitamin C 12 % |
Calcium 30 % |
Iron 28 % |
Claims
This recipe is :- Diet-related health claims :
- Bone-healthy
- Free :
- Added Sugar
- Excellent source of :
- Calcium, Folacin, Iron, Magnesium, Manganese, Phosphorus, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin K, Zinc
- Good source of :
- Niacin, Pantothenic Acid, Potassium, Vitamin B6, Vitamin E
- Source of :
- Copper, Vitamin B1, Vitamin C, Vitamin D
DIABETES Exchange
Food Group | Exchanges |
---|---|
Vegetables | ½ |
Meat and Alternatives | 2 |
Fats | 2 |