Recipes: Healthy Spinach Feta Quiche

• Prep Time:60 Minutes
• Cook Time:60 Minutes
• Serves:4

 

Tagged:
cholesterol, feta cheese, food channel, healthy eating, judy davie, ldl, quiche, spinach recipes, swap that 4 this, the food coach, trans fat,

The Food Coach has another great recipe, this time highlighting a healthy alternative to an everyday quiche. This quiche is made using a basic wholemeal shortcrust pastry filled with reduced fat feta cheese, spinach, onion, and buttermilk. It's delicious and a much healthier swap with less saturated fat, salt and more fiber.

Follow along with Health Expert Judy Davie in the full video, here.

 

 

 

Foodie Byte

Ingredients

1 3/4 cups wholemeal flour
3/4 cup margarine
1 egg
1/4 cup iced cold water
2/3 lb English Spinach
2 teaspoon olive oil
1 onion finely sliced
4 eggs
1 cup buttermilk
3 1/2 oz reduced fat fetta, grated
2 Tablespoons chopped chives
cracked black pepper

Preparation

To make the pastry:
Using the dough blade in the food processor, combine the flour, egg and margarine and process until the mixture resembles fine breadcrumbs.
Slowly add the cold water a little at a time and when you hear a change to the sound of the processing OR you can see the dough forming into a ball, turn the machine off.
Remove the dough from the processor and place it in a plastic bag to chill for 30 minutes.
Roll the pastry evenly on a board dusted with flour and line a lightly oiled flan dish.
Trim around the edges with a small knife.
Prick the pastry with a fork then cover with a sheet of foil.
Fill the pastry case with dry beans to weigh it down then bake in a preheated oven set to 375 for 15 minutes. Remove the beans and foil; reduce the heat to 350 then bake for a further 10 minutes.
Set aside to cool.
For the filling:
Steam the spinach until wilted. Chop it finely and thoroughly squeeze off any excess moisture.
Saute' the onions in the olive oil until the onion is soft and translucent.
Beat the eggs together with the buttermilk, feta and pepper.
Spoon the spinach and onion over the tart and pour the egg mixture over the top.
Bake in the oven for 35 minutes or until the quiche has set.

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