When you’re watching the energy however really need some consolation meals, that is simply the ticket. All of the goodness of eggs and spinach however with no pastry to up the saturated fats and calorie depend. Eat heat or preserve within the fridge for as much as two days.
Timings
Prep time: 10 minutes
Prepare dinner time: half-hour
Serves
4
Energy per serving
196
Components
- 4 eggs
- 300ml semi-skimmed milk
- 200g spinach
- 100g crimson onion, finely chopped
- 1 tsp olive oil
- 2 tbsp plain flour
- ½ tsp chilli flakes (elective)
- 50g Parmesan or vegetarian various, grated
Methodology
- Preheat the oven to 220C/200C fan/gasoline mark 7 and line a deep tin (roughly 20cm x 15cm, or comparable) with one piece of baking parchment, ensuring it comes up increased than the highest of the tin so you may elevate the quiche out after cooking.
- Whisk collectively the eggs and milk in a jug.
- Wilt the spinach on a low warmth in a big frying pan and place in a bowl.
- Take away any extra water by squeezing with some kitchen roll – it must be as dry as potential.
- In the identical pan, fry the crimson onion for a few minutes within the olive oil.
- Sprinkle the flour over the onion to coat after which add to the bowl with the spinach.
- Pour the egg combine into the bowl and add the chilli flakes, if utilizing.
- Season nicely with salt and pepper and stir every little thing collectively.
- Pour the combination into the ready tin, prime with the grated cheese and bake for 25 minutes.
- Go away to chill barely then elevate out of the tin in a single piece.
- Lower into 6 squares, then reduce every sq. into 2 triangles; a serving is 3 triangles.