Quick Spinach "Quiche"

74 Reviews
99% would make this recipe again

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Preparation : 15 min Cooking : 20 min Cooking Dish : 23 cm (9 ") diameter
340 calories/serving

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] 0.2 g
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 (270 g)

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

Net Carbs

24 g

Protein

23 g

Vitamin A

136 %

Vitamin C

15 %

Calcium

24 %

Iron

35 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 1
Meat and Alternatives 2 ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

74 Reviews (72 with rating only) 99% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Anonyme
october 20, 2021 | 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
Dana L.
october 14, 2020 | I would make this recipe again

I would recommend half of the amount of spinach...it was too much. I also added chopped bacon and shredded cheddar on top to give it more flavor.

Useful 0

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