Mushroom, Spinach and Feta Crustless Quiche

with Green Beans

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low-carb
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low-carb
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Instructions

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1 Prep vegetables

Preheat the oven to 200°C/180°C fan. Clean the mushrooms and quarter them. Peel and chop the shallots and garlic. Rinse and chop the spinach. Grate the Parmesan. Crumble the feta.

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2 Fry vegetables

Heat a pan over a high heat with a drizzle of olive oil. Once hot, add the mushrooms and fry them for 5-6 min until browned and starting to crisp. Reduce the heat to medium and add the shallots, garlic and spinach with a pinch of salt. Fry for 3 min further until the spinach is wilted and moisture has evaporated.

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3 Combine

Coat a pie dish with a drizzle of olive oil. Pour the fried vegetables into the pie dish. In a bowl, combine the eggs, measured milk, Parmesan and black pepper. Whisk. Pour the mixture over the vegetables. Add the crumbled feta and the grated mozzarella cheese.

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4 Bake

Bake the crustless quiche in the oven for 30 min or until set and golden brown on the top (the baking time may vary according to the size of your pie dish). If the top starts to brown too quickly, cover lightly with a piece of foil.

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5 Boil green beans

Meanwhile, wash and trim the green beans. Cook the green beans in a pot of salted boiling water for 3-4 min or until tender. Drain once cooked.

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6 Serve

Allow the quiche to rest for 5 min once removed from the oven. Serve with the green beans to the side.

Tips for fussy eaters

Make an omelette using their favourite ingredients. Slice the omelette into bite-size pieces and serve with pasta and fresh vegetables.

Pro tip

Prep ahead! Get the quiche oven-ready and store it in the fridge. Or, cook it all the way and reheat later - it will taste even better!

Low on carbs, big on flavour!

Cooking Time: 50 min

Cals 592 · Prot 42 · Carbs 27 · Fat 35

Gluten-Free

Ingredients

Number of people

For quiche

Chestnut mushrooms 250 Grams
Shallots 1 Piece
Garlic cloves 3 Pieces
Spinach 200 Grams
Parmesan 30 Grams
Feta cheese 100 Grams
Olive oil 2 Tbsp
Salt 0.5 Tsp
Eggs 4 Pieces
Whole milk 200 ML
Black pepper 0.5 Tsp
Grated mozzarella 60 Grams

To serve

Green beans 250 Grams

Low on carbs, big on flavour!

Cooking Time: 50 min

Cals 592 · Prot 42 · Carbs 27 · Fat 35

Gluten-Free

Instructions

photo

1 Prep vegetables

Preheat the oven to 200°C/180°C fan. Clean the mushrooms and quarter them. Peel and chop the shallots and garlic. Rinse and chop the spinach. Grate the Parmesan. Crumble the feta.

photo

2 Fry vegetables

Heat a pan over a high heat with a drizzle of olive oil. Once hot, add the mushrooms and fry them for 5-6 min until browned and starting to crisp. Reduce the heat to medium and add the shallots, garlic and spinach with a pinch of salt. Fry for 3 min further until the spinach is wilted and moisture has evaporated.

photo

3 Combine

Coat a pie dish with a drizzle of olive oil. Pour the fried vegetables into the pie dish. In a bowl, combine the eggs, measured milk, Parmesan and black pepper. Whisk. Pour the mixture over the vegetables. Add the crumbled feta and the grated mozzarella cheese.

photo

4 Bake

Bake the crustless quiche in the oven for 30 min or until set and golden brown on the top (the baking time may vary according to the size of your pie dish). If the top starts to brown too quickly, cover lightly with a piece of foil.

photo

5 Boil green beans

Meanwhile, wash and trim the green beans. Cook the green beans in a pot of salted boiling water for 3-4 min or until tender. Drain once cooked.

photo

6 Serve

Allow the quiche to rest for 5 min once removed from the oven. Serve with the green beans to the side.

Tips for fussy eaters

Make an omelette using their favourite ingredients. Slice the omelette into bite-size pieces and serve with pasta and fresh vegetables.

Pro tip

Prep ahead! Get the quiche oven-ready and store it in the fridge. Or, cook it all the way and reheat later - it will taste even better!

Ingredients

Number of people

For quiche

Chestnut mushrooms 250 Grams
Shallots 1 Piece
Garlic cloves 3 Pieces
Spinach 200 Grams
Parmesan 30 Grams
Feta cheese 100 Grams
Olive oil 2 Tbsp
Salt 0.5 Tsp
Eggs 4 Pieces
Whole milk 200 ML
Black pepper 0.5 Tsp
Grated mozzarella 60 Grams

To serve

Green beans 250 Grams
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