Mediterranean Crustless Quiche
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
285
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 285 cal. | (14 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 3.3 μg | (17 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 102.7 μg | (171 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 173 μg | (58 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 33.3 μg | (74 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 134 mg | (141 %) | ||
| Potassium | 561 mg | (14 %) | ||
| Calcium | 128 mg | (13 %) | ||
| Magnesium | 42 mg | (14 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 6 g | |||
| Uric acid | 33 mg | |||
| Cholesterol | 444 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- olive oil (for the dish)
- ¼ cup sun-dried tomatoes (in oil, drained and sliced, reserving 2 tbsp oil)
- 4 scallions (sliced into rings)
- 2 Bell pepper (red and yellow, finely diced)
- 1 clove garlic cloves (finely chopped)
- 2 handfuls Spinach (roughly chopped)
- 8 eggs
- 4 Tbsps cream
- Chili powder (to taste)
Preparation steps
1.
Heat the oven to 220°C (200°C in a fan oven), 425°F, gas 7 and oil an oven-proof dish.
2.
In a hot pan, fry the tomatoes, spring onions, peppers and garlic in the tomato oil for 3-4 minutes. Add the spinach, fry together briefly and season with salt and ground black pepper. Take off the heat.
3.
Whisk the eggs with the cream and season with salt and chilli. Add the vegetables from the pan, mix well and tip into the oiled dish. Bake in the oven for 15-20 minutes. Cut into portions and serve.
