Properties :

This Spinach and Cheese Quiche is packed with a variety of nutritional benefits, making it a well-rounded dish. The spinach provides a rich source of vitamins A, C, and K, as well as folate and iron, which are essential for maintaining healthy blood circulation and boosting the immune system. The inclusion of eggs offers a high-quality source of protein, with essential amino acids that help with muscle repair and growth. The cheese adds a dose of calcium, promoting strong bones and teeth, while also delivering a creamy texture to the filling. The fats from the butter, cream, and olive oil are mostly healthy fats that support brain health and provide energy. Additionally, this quiche is relatively low in carbohydrates, especially when made with gluten-free ingredients, making it suitable for those on a low-carb diet. Overall, this dish offers a balance of macronutrients, including healthy fats, protein, and a moderate amount of carbohydrates, making it a fulfilling and nutritious choice for a meal.

Ingredients :

Wheat Flour : 2 Cup

Dairy Butter : 100 g

yolk / Chicken Egg : 1 Piece

Salt : 1/2 Teaspoon

Spinach : 2 Cup

Onion : 1 Piece

Garlic : 2 clove

Feta : 150 g

Gouda-

Chicken Egg : 3 Piece

Heavy Cream : 1 Cup

Cow Milk : 1/2 Cup

Olive Oil : 1 Tablespoon

Salt : as needed

black pepper : to taste

The rich, delicious flavors of this spinach and cheese quiche are a perfect combination of crunchy pastries, creamy fillings, and healthy ingredients.

Recipe :

For 4 people

Step 1: Prepare the Tart Dough

In a bowl, combine the flour and cold chopped butter. Rub the butter into the flour using your fingertips until it resembles breadcrumbs.
Add the egg yolk and salt, then gradually add cold water until the dough comes together.
Wrap the dough in plastic wrap and chill in the fridge for 30 minutes.
Once chilled, roll the dough out on a floured surface and line a tart pan with it. Poke a few holes in the base with a fork and bake in a preheated oven at 180°C (356°F) for 10 minutes.

Step 2: Prepare the Filling

In a pan, heat the olive oil and sauté the chopped onion until soft.
Add the minced garlic and sauté for another minute.
Add the chopped spinach and cook for about 5 minutes, allowing any moisture to evaporate. Remove from heat.

Step 3: Make the Egg Mixture

In a bowl, whisk together the eggs, cream, milk, salt, pepper, and a pinch of nutmeg.
Add the cooked spinach mixture and grated cheese into the egg mixture, stirring well to combine.

Step 4: Assemble the Quiche

Pour the prepared filling into the pre-baked tart crust.

Step 5: Bake the Quiche

Bake in the preheated oven at 180°C (356°F) for 30 to 35 minutes, or until the top is golden brown and set.

Step 6: Let the Quiche Cool

Once baked, let the quiche rest for 10 minutes before slicing and serving.

Enjoy your delicious homemade spinach and cheese quiche!

Description:

When preparing the Spinach and Cheese Quiche, there are several important things to keep in mind to ensure the best results. First, the dough should be handled gently; avoid overworking the dough to keep the crust light and flaky. Make sure to chill the dough for at least 30 minutes to allow the fat to firm up, which helps create a tender, crisp crust. When preparing the filling, it’s essential to cook the spinach until all excess moisture is evaporated to prevent the quiche from becoming soggy. Be sure to use a high-quality cheese for a richer flavor, and consider using a mix of cheeses like feta and gouda for added depth. For the egg mixture, make sure to whisk it thoroughly to combine the eggs, cream, and milk evenly. Finally, when baking, ensure the quiche is baked long enough to set the filling without overcooking the crust, which can cause it to become too dry or hard. Letting the quiche rest for 10 minutes after baking helps the flavors settle and makes slicing easier.

Description of diets:

While this Spinach and Cheese Quiche is delicious and nutritious, it may not be suitable for all dietary needs. For those following a Ketogenic diet, this dish may be high in carbohydrates due to the crust, especially if made with traditional wheat flour. To make it more keto-friendly, you can opt for a low-carb crust or a crustless version. It is also not suitable for vegans, as it contains eggs, cheese, and cream, which are animal products. Similarly, those with a dairy allergy should avoid this recipe or substitute the cheese and cream with non-dairy alternatives, like vegan cheese and coconut cream. If you're following a Paleo diet, the crust would not be compliant, as it contains flour and butter; however, a Paleo-friendly crust could be used as an alternative. This dish works well for Vegetarian diets, as it does not contain meat, and for those who are gluten-free, as long as a gluten-free crust is used. This quiche is also great for those aiming for a High Protein or Low Calorie meal, as it provides a good amount of protein while being relatively low in calories, making it a great choice for balanced eating.