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] |
per 1 serving (270 g)
Amount % Daily Value |
Calories 340 |
Fat 16 g 24 % |
Saturated
6.1 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 % |
Food Group | Exchanges |
---|---|
Starches | 1 |
Vegetables | 1 |
Meat and Alternatives | 2 ½ |
Fats | 1 |
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!
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.