Mediterranean Crustless Quiche

0
Average: 0 (0 votes)
(0 votes)
Mediterranean Crustless Quiche
share Share
print
bookmark_border Copy URL
Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
227
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie227 kcal(11 %)
Protein14.95 g(15 %)
Fat13.81 g(12 %)
Carbohydrates7.95 g(5 %)
Sugar added0 g(0 %)
Roughage2.77 g(9 %)
Vitamin A801.3 mg(100,163 %)
Vitamin D4.24 μg(21 %)
Vitamin E11.3 mg(94 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.67 mg(61 %)
Niacin1.67 mg(14 %)
Vitamin B₆0.25 mg(18 %)
Folate180.92 μg(60 %)
Pantothenic acid0.25 mg(4 %)
Biotin0.78 μg(2 %)
Vitamin B₁₂2.52 μg(84 %)
Vitamin C64.25 mg(68 %)
Potassium515.59 mg(13 %)
Calcium73.79 mg(7 %)
Magnesium50.31 mg(17 %)
Iron1.91 mg(13 %)
Iodine123.99 μg(62 %)
Zinc0.47 mg(6 %)
Saturated fatty acids5.54 g
Cholesterol366.95 mg

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 (finely chopped)
2 handfuls Spinach (roughly chopped)
8 eggs
4 tablespoons cream
Chili powder (to taste)
How healthy are the main ingredients?
Spinachgarlicolive oilegg

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.