Sweet potatoes are versatile, naturally sweet, loaded with nutrients and fibre, and low in calories. In this recipe they are simply sliced and cooked to make the perfect crust for a quiche.
Spinach & Feta Quiche
Ingredients
Ingredients
- 2 medium sweet potatoes
- 1 teaspoon oil
- 1 (5-ounce) bag baby spinach
- 1/2 cup 1% low-fat milk
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon crushed red pepper
- 4 large eggs
- 2 large egg whites
- 1/2 onion, sliced
- 1.5 ounces feta cheese, crumbled
Method
Method
Method
- Preheat the oven to 350°, then peel and slice the sweet potatoes.
- Coat a pie dish with cooking spray, then fill the bottom of the dish with a layer of sweet potato slices.
Cut the sweet potato rounds in half and fill around the edges of the pie dish; round side facing up.
Once the entire dish is filled, season and coat one more time with cooking spray. - Bake for 20 minutes.
- While the crust is baking, heat a non-stick pan over medium heat.
- Add the onion and spinach; sauté 3 minutes.
- Remove from heat; cool.
- Combine milk, salt, black pepper, crushed red pepper, eggs and egg whites in a bowl; stir with a whisk.
- Arrange spinach mixture in crust and pour the egg mixture over spinach.
- Sprinkle with feta.
- Bake at 375° for 35 minutes and then let it stand for 5 minutes.
- Cut into 4 wedges.
Tips
For even more flavour you can add cooked bacon, use mozzerella and Parmesan instead of feta and you could also add garlic to the spinach mixture.
Serves 4 – Nutrition Per Serving
Calories: 196, Fat: 8g, Protein: 12g, Carbohydrate: 18g, Fibre: 4g