Dinner: Spinach and Egg White Crustless Quiche
A quick and easy version of the traditional Greek Spanakopita.
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
This recipe includes superfoods such as:
Health benefits of Spinach and Egg White Crustless Quiche
Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.
Ingredients
1 medium onion, diced
1 cup chopped spring onions
1/2 bunch fresh spinach, shredded
8 large egg whites
1/2 cup light sour cream
1 tbsp parmesan cheese
1/2 cup crumbled feta
2 tsps olive oil
Instructions
1. Heat oil in a pan.
2. Add onion and spring onion. Stir and cook till nearly soft.
3. Add spinach, cook till wilted. Pour into oven dish.
4. Sprinkle parmesan and feta cheeses over spinach mix.
5. In a mixing bowl whisk together the egg whites and sour cream. When combined thoroughly pour over spinach mix.
6. Lightly push spinach mix around just to make sure everything is covered.
7. Bake at 350 °F (180 °C) for around 30 minutes. Feta should have lightly browned.
8. Serve with a salad.
Nutrition Facts
Serving Size: 6
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 121 kcal | ||
| Fat 6.82 g | ||
| Carbohydrate 6.44 g | ||
| Protein 8.9 g | ||
| Iron 39 mg | ||
| Calcium 89 mg | ||
| Cholesterol 19 mg | ||
| Monounsaturated Fat 2.39 g | ||
| Polyunsaturated Fat 0.4 g | ||
| Saturated Fat 3.61 g | ||
| Sodium 265 mg | ||
| Sugar 2.17 g | ||
| Potassium 355 mg | ||
| Vitamin A 345 mcg | ||
| Vitamin C 125 mg | ||
| Fiber 1.3 g | ||
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