Savory Mushroom and Spinach Quiche

This Savory Mushroom and Spinach Quiche is a delightful blend of earthy mushrooms and fresh spinach, encased in a flaky crust that is both satisfying and healthy. Perfect for a cozy dinner, this quiche is rich in flavor while being light on calories.

Ingredients

• Whole wheat pie crust - 1 (9-inch)
• Fresh spinach - 100 grams
• Mushrooms (sliced) - 150 grams
• Eggs - 3 large
• Milk (low-fat) - 120 milliliters
• Cheddar cheese (shredded) - 50 grams
• Olive oil - 1 tablespoon
• Garlic (minced) - 1 clove
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Nutmeg - a pinch

Steps

1. Preheat the oven to 180°C (350°F).
2. In a skillet, heat the olive oil over medium heat and add the minced garlic. Sauté for about 1 minute until fragrant.
3. Add the sliced mushrooms to the skillet and cook for 5-7 minutes until they are tender and any moisture has evaporated.
4. Add the fresh spinach to the skillet and cook for an additional 2-3 minutes until wilted. Remove from heat and let cool slightly.
5. In a mixing bowl, whisk together the eggs, milk, salt, black pepper, and nutmeg.
6. Stir in the sautéed mushroom and spinach mixture along with the shredded cheddar cheese until well combined.
7. Pour the filling into the prepared whole wheat pie crust, spreading it evenly.
8. Bake in the preheated oven for 30 minutes, or until the quiche is set and the top is golden brown.
9. Allow to cool for a few minutes before slicing and serving.

Nutrition

• Calories: 320
• Protein: 18 g
• Carbs: 30 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 400 mg
• Cholesterol: 180 mg
• Total Fat: 18 g
• Saturated Fat: 6 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• Rich in vitamins A and C from spinach, promoting eye health and boosting the immune system.
• Mushrooms provide essential nutrients and antioxidants, supporting overall health and wellbeing.

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