Diet Blog
Spinach, onion and feta quiche
This quiche combines spinach, onion and feta in a tasty, low-fat meal that can be fit into your diet plan any time. It’s crustless, but the flour makes a crispy outer edge that makes it less messy to serve and eat. Each serving has only 140 calories, with 5.5 grams of fat and 13.5 grams of carbs. It also has over 10 grams of protein, so it’s a great healthy choice when you want something warm and tasty this winter. It’s easy to make, and can be prepared and cooked in just 45 minutes. This recipe makes about 6 servings, so it’s a great healthy meal for the whole family to enjoy!
What you’ll need:
- 1 medium onion, diced
- 180 grams fresh baby spinach
- 2 large eggs
- Half a cup of flour
- 1/2 tsp baking powder
- One and 1/3 cups of non-fat milk
- Half a cup of feta cheese
- 1/4 tsp salt
- 1/4 tsp cayenne pepper (optional)
Directions:
- Preheat oven to 200 degrees Celsius and lightly grease a small baking dish.
- Cook the diced onion in a frying pan on medium heat until soft and translucent. Add in the spinach and cook until it shrinks. Set both aside to cool for a few minutes.
- Mix together the eggs, flour, baking powder and salt in a large bowl. Add the milk, then stir in the spinach and onion mixture.
- Pour into the prepared baking dish and top with feta cheese. Bake for 25 minutes, or until the outside edge is golden brown and the centre is set.
- Let cool for five minutes, then slice into six equal pieces and serve!
This quiche is a great tasty choice when you're trying to lose weight and can be served warm or cold, so you’ll enjoy the leftovers. Serve with a side salad and you’ve got a delicious, low-fat meal for lunch or dinner.
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