This high protein quiche can be a meal by itself. It has the proteins from the quinoa feta and egg whites, the good fat from coconut oil and nutrients from spinach. Great for lunch, and you can keep it in the fridge because it tastes great in the next day too!
Ingredients
CRUST:
2 cups cooked quinoa, chilled
1/8 teaspoon freshly ground black pepper
1 large egg, beaten
Cooking spray
FILLING:
1 teaspoon coconut oil
1/2 onion, thinly sliced
1 (5-ounce) bag baby spinach
1/2 cup 1% low-fat milk
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon crushed red pepper
4 large eggs
2 large egg whites
1.5 ounces feta cheese, crumbled
Method
1. For the crust, preheat oven to 375°. 2. Combine quinoa, pepper, and egg in a bowl, stirring well. Press mixture into bottom and up sides of a 9-inch pie plate coated with cooking spray. Bake at 375° for 20 minutes; cool.
3. For the filling, heat a nonstick skillet over medium heat. Add oil and onion; sauté 3 minutes. Add spinach; sauté 3 minutes. Remove from heat; cool.
4. Combine milk and next 5 ingredients in a bowl; stir with a whisk. Arrange spinach mixture in crust; pour egg mixture over spinach. Sprinkle with feta. Bake at 190° for 35 minutes. Let stand 5 minutes; cut into 4 wedges.
Ingredients
CRUST:
2 cups cooked quinoa, chilled
1/8 teaspoon freshly ground black pepper
1 large egg, beaten
Cooking spray
FILLING:
1 teaspoon coconut oil
1/2 onion, thinly sliced
1 (5-ounce) bag baby spinach
1/2 cup 1% low-fat milk
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon crushed red pepper
4 large eggs
2 large egg whites
1.5 ounces feta cheese, crumbled
Method
1. For the crust, preheat oven to 375°. 2. Combine quinoa, pepper, and egg in a bowl, stirring well. Press mixture into bottom and up sides of a 9-inch pie plate coated with cooking spray. Bake at 375° for 20 minutes; cool.
3. For the filling, heat a nonstick skillet over medium heat. Add oil and onion; sauté 3 minutes. Add spinach; sauté 3 minutes. Remove from heat; cool.
4. Combine milk and next 5 ingredients in a bowl; stir with a whisk. Arrange spinach mixture in crust; pour egg mixture over spinach. Sprinkle with feta. Bake at 190° for 35 minutes. Let stand 5 minutes; cut into 4 wedges.