Crustless Spinach Quiche | Slimming Friendly
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5.0
6 reviews
Excellent
Crustless Spinach Quiche | Slimming Friendly
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This Easy Crustless Spinach Quiche packed with herbs and feta cheese is like a crustless Spanakopita! Slimming friendly and versatile.
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Ingredients
- Low calorie cooking spray
- 600 g ( 1.3 pounds) baby spinach roughly chopped
- 8 spring onions (scallions) , finely diced
- 2 small leeks (white parts only) , finely diced
- 1 tsp garlic granules
- 1 tsp mixed Italian herbs
- 1/4 tsp salt
- 5 tbsp fresh dill chopped (reserve 1-2 sprigs for decoration)
- 3 tbsp parsley chopped
- 240 g (1 ½ cups) vegetarian feta cheese , crumbled
- 7 medium eggs
- 2 tbsp grated parmesan optional
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Instructions
- Preheat the oven to 180°C (350°F) and spray an 8 inch pie dish with low calorie cooking spray such as Fry Light.
- Mist a frying pan with low calorie cooking spray and sauté spinach until it wilts. Transfer to a colander and squeeze excess moisture. Set aside.
- Spray the pan (no need to clean) with more cooking spray and sauté the leeks and spring onions for 5-7 minutes, stirring, until softened. Add the salt and seasonings halfway through.
- Add the fresh herbs and feta cheese and stir to combine. Leave to cool.
- Beat the eggs lightly in a bowl then stir in the cooled spinach mixture until combined.
- Transfer to the prepared dish. Sprinkle with the Parmesan and decorate with a couple sprigs dill if you like.
- Bake for 40 minutes or until the quiche has set.
- Leave to cool for 5 minutes then slice and serve warm with a green salad for lunch or on its own for breakfast.
Notes
- Using frozen spinach
- 450g (1 pound) of fresh spinach yields about 1 cup of cooked spinach. I used a 600g (1.3 pound) bag in this recipe, which is just over 1 cup cooked spinach. You will need to use approximately 400g (14 oz) frozen spinach in place of the fresh in this recipe.
- Mini quichesSpray a non-stick muffin tin with low calorie cooking spray. Follow the recipe and divide the quiche mixture into the muffin pan and bake for 30 minutes, or until set.
- How long will this quiche last?You can keep the quiche in the fridge, wrapped or in a container, for 4-5 days. Eat cold or reheat in the microwave for a couple of minutes.
- Can you freeze crustless quiche?It doesn’t usually last long enough to reach the freezer in my house. If you wish to freeze it then cool completely, slice and freeze each slice individually, wrapped well in cling film and then foil. Use within two months and reheat until hot all the way through before serving.
Nutrition Information
Show Details
Calories
217kcal
(11%)
Carbohydrates
8g
(3%)
Protein
16g
(32%)
Fat
14g
(22%)
Saturated Fat
8g
(40%)
Cholesterol
228mg
(76%)
Sodium
1107mg
(46%)
Potassium
720mg
(21%)
Fiber
3g
(12%)
Sugar
3g
(6%)
Vitamin A
10273IU
(205%)
Vitamin C
35mg
(39%)
Calcium
356mg
(36%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6slices
Amount Per Serving
Calories 217 kcal
% Daily Value*
| Calories | 217kcal | 11% |
| Carbohydrates | 8g | 3% |
| Protein | 16g | 32% |
| Fat | 14g | 22% |
| Saturated Fat | 8g | 40% |
| Cholesterol | 228mg | 76% |
| Sodium | 1107mg | 46% |
| Potassium | 720mg | 15% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
| Vitamin A | 10273IU | 205% |
| Vitamin C | 35mg | 39% |
| Calcium | 356mg | 36% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
6 reviews
Excellent
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