Dieting

Ms. Scarlet’s Diet: Spinach & Feta Quiche

Ms. Scarlet’s diet quiche is extremely versatile because you can substitute your favorite vegetables and cheeses. What makes it unique is the incredibly healthful crust made of oats and almond flour. If you wish, you can use a ready-made pie crust from the store instead. Some dieters use the crust for logistical purposes of cooking the crust, but eat mainly the filling.

Ingredients for filling:

1 to 2 tsp. oil

1 tsp. garlic

1/3 cup chopped onion

1/3 cup finely chopped mushrooms

2 cups spinach (before wilted)

4 eggs

1/2 cup water or organic milk

1/2 cup feta cheese crumbles

salt, pepper, parsley, oregano

Directions for the filling: Sauté the vegetables in the oil. Add to the egg and feta mixture. Stir in seasoning. Pour into the crust. If desired, use other vegetables such as zucchini, red or green peppers. If you use broccoli, it’s best to cook and steam and drain/dry the broccoli before adding to the egg mixture.

Ingredients for the  crust:

3/4 cup almond flour or gluten-free flour

1 cup rolled oats

1/2 tsp. oregano

pinch of salt

1 egg

Directions for crust: Mix the dry ingredients. Add egg and stir. Spray bottom on glass pie pan with cooking spray. Then press crust into pan. Pour filling inside. Bake at 350 degrees for 40 to 45 minutes. Cover the edges with aluminum foil to avoid over-browning crust.

Note: Other options include adding Gruyère cheese or swiss cheese instead of the feta as well as bacon for a traditional Quiche Lorraine. For added protein, try low-fat chicken or turkey sausage links. Sauté and chop into bite size pieces before adding to egg mixture.

 

 

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