Spinach and Mushroom Quiche with Salad
This Spinach and Mushroom Quiche with Salad recipe is a nutritious and flavorful option for those on a weight loss journey in an Indian context. The quiche uses ingredients that are commonly available in Indian households, such as paneer and spices. Paneer is a good source of protein and can be used as a substitute for regular cheese to reduce calories.
INGREDIENTS
For the Quiche:
- 1 prepared pie crust (store-bought or homemade)
- 1 cup fresh spinach, chopped
- 1 cup mushrooms, sliced
- 1 small onion, finely chopped
- 1 clove garlic, minced
- 1 cup shredded paneer (Indian cottage cheese) or low-fat cheese
- 4 large eggs
- 1 cup skim milk
- Salt and pepper to taste
- Pinch of nutmeg (optional)
- Olive oil for sautéing
For the Salad:
- Mixed salad greens (lettuce, arugula, etc.)
- Cherry tomatoes, halved
- Cucumber, sliced
- Red onion, thinly sliced
- Lemon juice for dressing
INSTRUCTIONS
For the Quiche:
Preheat your oven to 375°F (190°C).
Heat a little olive oil in a skillet over medium heat. Add the chopped onion and sauté until translucent, about 2-3 minutes.
Add the sliced mushrooms to the skillet and sauté until they release their moisture and start to brown, about 5-7 minutes.
Add the minced garlic and chopped spinach to the skillet. Sauté until the spinach is wilted. Remove from heat and let cool slightly.
In a mixing bowl, whisk together the eggs, skim milk, shredded paneer or low-fat cheese, salt, pepper, and a pinch of nutmeg (if using).
Roll out the prepared pie crust and fit it into a pie dish. Trim any excess crust.
Spread the sautéed vegetable mixture evenly over the pie crust.
Pour the egg and cheese mixture over the vegetables.
Place the quiche in the preheated oven and bake for 30-35 minutes, or until the quiche is set and the top is golden brown.
Remove from the oven and let the quiche cool for a few minutes before slicing and serving.
For the Salad:
In a large bowl, combine mixed salad greens, cherry tomatoes, cucumber slices, and thinly sliced red onion.
Drizzle lemon juice over the salad and toss gently to coat.
Serve the salad alongside slices of the spinach and mushroom quiche.
TIPS
- Opt for whole wheat or multigrain pie crust for added fiber and nutrients.
- Use olive oil or cooking spray to sauté the vegetables for a healthier cooking method.
- Limit the amount of cheese used to keep the calorie content in check.
- Use lemon juice for salad dressing instead of high-calorie dressings.
- Enjoy the quiche and salad as a balanced meal, and control portion sizes.
- Include regular physical activity and stay hydrated throughout the day.
- Consult a healthcare professional or registered dietitian before making significant dietary changes, especially if you have specific health conditions or dietary requirements.
NUTRITION VALUE
Spinach and Mushroom QuicheÂ
- Calories: 220 kcal
- Protein: 16g
- Carbohydrates: 15g
- Fat: 10g
- Fiber: 2g
SaladÂ
- Calories: 30 kcal
- Protein: 1g
- Carbohydrates: 6g
- Fat: 0g
- Fiber: 2g
