I have found an inspiration for this gorgeous Quiche online and have made it my own by adjusting few ingredients and balance of macro nutrients. It is as tasty as it is pretty when you look at it. Preparation is very simple and it represents a fully balanced, but low-calorie meal ready in 30 minutes or slightly more if cooking for 2 or more people.
You will need the following ingredients per person:
- 1 small sweet potato or 1/2 medium sweet potato (around 60 gr) thinly sliced
- 100 gr butternut squash – thinly sliced
- 1 egg + 2 egg whites, beaten with some salt and pepper
- handful of spinach, chopped
- 2 medium mushrooms, chopped (optional)
- 100 gr low-fat curd cheese or 50 gr feta cheese
- teaspoon of olive oil
- salt, pepper
- tomatoes and rocket salad to garnish.
- Double up or triple, etc, the measures above if making a dish for 2 or more people
- Place baking paper over a small dish (for 1 person) or medium dish (for two or more people) and cover the bottom and sides with slices of sweet potato and butternut squash that you have previously greased with just a teaspoon of olive oil and bake for 15 minutes or until soft;
- Take out of oven and pour over it a mix with chopped spinach, mushrooms, 1/2 a measure of curd/ feta cheese, eggs, salt, pepper… then place in the oven for further 15 minutes or until eggs set
- Take out of oven and garnish with remaining curd or feta cheese, some tomatoes and rocket salad. Free free to add some chilli flakes too.
The above measure per person has 350 calories once cooked, 30 grams of protein and around 5 grams of fibre. A perfect low-calorie and yet balanced meal to enjoy for lunch or dinner or even take as a lunch at work. Curd cheese I mentioned has around 100 calories in 100 grams and 16 grams of protein. I found it in Tescos and it is of a Polish origin. It reminds me of cheeses I used to enjoy as a child, it is very mild, but in absence of it, feel free to use feta cheese, but only 50grams as it is more calorific.
Let me know please how you got on with it, if you decide to make it…