Heart-Healthy Spinach and Feta Quiche
Indulge in the wholesome goodness of our Heart-Healthy Spinach and Feta Quiche, a delightful twist on the classic dish that’s perfect for breakfast, brunch, or a light dinner. This recipe features a nutrient-rich whole-grain pie crust filled with flavorful fresh spinach, creamy low-fat milk, and protein-packed egg whites, making it as nutritious as it is satisfying. A sprinkle of tangy crumbled feta cheese adds depth, while hints of garlic, black pepper, and nutmeg round out the flavor profile. Topped with bright cherry tomatoes for a pop of color, this quiche is baked to perfection in just 35 minutes. Low in fat yet rich in taste, it’s an ideal choice for anyone looking to enjoy a heart-healthy, balanced meal. Pair it with a crisp side salad or enjoy it on its own—this recipe promises to be a crowd-pleaser.
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Recipe Information
Ingredients
- 1 pre-baked shell Whole-grain pie crust
- 4 cups Fresh spinach
- 1 teaspoon Olive oil
- 2 cloves Garlic, minced
- 6 large Egg whites
- 1 cup Low-fat milk (1% or skim)
- 1 cup Crumbled feta cheese
- 0.25 teaspoons Black pepper
- 0.125 teaspoons Nutmeg
- 0.5 cup Cherry tomatoes, halved
Instructions
Preheat your oven to 375°F (190°C). Place the pre-baked whole-grain pie crust on a baking sheet for easier handling.
Heat a non-stick skillet over medium heat and add the olive oil. Sauté the minced garlic for 1 minute until fragrant. Add the fresh spinach and cook, stirring frequently, until wilted (about 2-3 minutes). Remove from heat and set aside.
In a medium mixing bowl, whisk together the egg whites and low-fat milk. Stir in the black pepper and nutmeg.
Spread the cooked spinach evenly over the bottom of the pie crust. Sprinkle the feta cheese on top of the spinach.
Pour the egg white and milk mixture over the spinach and feta, making sure it spreads evenly. Gently place the halved cherry tomatoes on top, cut side up, as a decorative garnish.
Bake the quiche in the preheated oven for 35 minutes, or until the filling is set and the top is slightly golden.
Remove from the oven and let the quiche cool for 5-10 minutes before slicing. Serve warm or at room temperature for a delicious and heart-healthy meal.
Nutrition Facts
Calories |
1228 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.3 g | 85% | |
| Saturated Fat | 26.9 g | 134% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 117 mg | 39% | |
| Sodium | 2899 mg | 126% | |
| Total Carbohydrate | 90.8 g | 33% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 19.6 g | ||
| Protein | 64.8 g | 130% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 922 mg | 71% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 1098 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
