Ingredients
- 1 tbsp olive oil, plus extra for greasing
- 1 small onion or 4 spring onions, finely chopped
- 200 g spinach
- 8 eggs
- 150 ml double cream, whole milk or unsweetened almond milk
- 150 g feta, crumbled
- 50 g Cheddar or Gruyère, grated
- A handful of dill and parsley, chopped
- 100 g cherry tomatoes, halved
- A pinch of nutmeg
Method
- Heat the oven: set it to 180°C (160°C fan) and grease a 23 cm pie dish or ovenproof frying pan.
- Cook the greens: heat the oil and cook the onion for 5 minutes. Add the spinach and stir until wilted. Tip into a sieve and press out as much liquid as possible.Lighter option: soften the vegetables in a few tablespoons of water or stock instead of oil, adding a splash more whenever the pan starts to look dry. Each tablespoon of oil you leave out saves around 120 calories, and most people find the dish tastes just as good.
- Mix: whisk the eggs with the cream or milk, nutmeg and plenty of pepper (the feta is salty, so go easy on salt). Stir in the spinach, feta, half the Cheddar and the herbs.
- Bake: pour into the dish, scatter with the tomatoes and remaining Cheddar, and bake for 30–35 minutes, until just set in the middle and golden on top.
- Serve: leave to cool for 10 minutes before slicing. Serve warm or cold with a green salad. It keeps for 3 days in the fridge.
Why it's good for you: Eggs are one of nature's most complete foods, providing high-quality protein, choline for the brain, vitamin D and B12. Leaving out the pastry makes this quiche low in carbohydrate and quick to make. A great lunchbox meal.
Food is one part of the whole picture
Read the thinking behind these recipes, or get a plan made just for you.