Healthy Recipe: Spinach & Parmesan Crustless Quiche
We’ve teamed up with Sam Rice at The Midlife Kitchen who has just launched her new blog stealthhealthblog.com to bring you a super delicious and nutritious recipe each month. This month she offers up the perfect recipe for colder months - it seems like naughty, comfort food but it's packed with nutrients, low calories and lots of taste (winner)!
When you are watching the calories, which I do from time to time - usually after the holidays or a ‘big’ weekend - this is just the ticket! All the goodness of eggs and spinach but with no pastry to up the sat fat and calorie count. But I promise you, there is no compromise on taste!
SERVES: 4
KITCHEN TIME: 10 mins prep, 25 mins cooking
INGREDIENTS
½ a butternut squash, deseeded and sliced (roast a whole one as it’s always good to have leftovers!)
4 eggs
300ml semi-skimmed milk
200g spinach, washed
100g red onion, small dice
1 tsp olive oil
2 tbsp wholemeal flour (or for GF use ground almonds)
½ tsp chilli flakes (optional)
Sea salt
Black pepper
50g Parmesan, grated
PREP TIP
To cook this I use a deep rectangular tray (20cm x 15cm approx.) and cover the entire interior with one piece of baking parchment (make sure it comes up higher than the top of the tin). When cooked and cooled you can just lift the whole thing out. Alternatively, just use a lined, round cake tin.
METHOD
Preheat the oven to 200˚C. Whisk together the milk and eggs in a jug. Wilt the spinach on a low heat in a large frying pan and squeeze out any excess water with the back of a spoon, place in a large bowl. In the same pan fry the diced red onion for a couple of minutes in a drop of olive oil. Sprinkle the flour or ground almonds over the onions to coat and then add to the bowl with the spinach. Now pour the egg mix into the bowl and add the chilli flakes, season well with salt and pepper and stir everything together. Pour the mixture into a prepared tin (see Prep Tip), top with the grated Parmesan and bake for 25 minutes. Leave to cool slightly and then cut into 6 squares, then cut each square into two triangles or if you’ve used a round tin, cut into slices like a cake.
SERVING TIP
This is lovely eaten warm but can also be kept in the fridge for up to 2 days, a great option for packed lunches and picnics. Some moisture can escape after a while so store in a Tupperware with a layer of kitchen roll underneath.
Click here for a printable version of this recipe.
