by
Health
Time
1h 15mCost
294 kcal
This easy salmon and spinach quiche is a lighter version of the classic French dish, as it's prepared with a low-fat shortcrust pastry and it has no milk, cream, and cheese. With fewer fats and calories - just 250 kcal per serving- this quiche is perfect for when you want to prepare a tasty dish for the whole family or you have guests over.
The nutrients information on this page refers to a 2000 Kcal daily intake diet.
Each nutrient has a progress bar. A full progress bar represents the total allowance for the nutrient, based on a 500 Kcal meal.
6
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| Low Fat Shortcrust Pastry | 200 g |
|---|---|
| Extra Virgin Olive Oil | 10 mL |
| Onion | 50 g |
| Garlic Clove | 1 |
| Spinach | 260 g |
| Fresh Salmon | 200 g |
| Medium Eggs | 4 |
| Lemon Zest | 1 tsp |
| Black Pepper | 0.25 tsp |
| Cayenne Pepper | 0.25 tsp |
| Nutmeg | 250 mg |
| Dried Chives | 1 tbsp |
| Almond Milk | 220 mL |
| Potato Starch | 12 g |
Ease the shortcrust into a 23 cm (9 inches) quiche dish and remove any excess.
Place in the fridge for 10 minutes.
| Low Fat Shortcrust Pastry | 200 g |
|---|---|
| Extra Virgin Olive Oil | 10 mL |
| Onion | 50 g |
| Garlic Clove | 1 |
| Spinach | 260 g |
| Fresh Salmon | 200 g |
| Medium Eggs | 4 |
| Lemon Zest | 1 tsp |
| Black Pepper | 0.25 tsp |
| Cayenne Pepper | 0.25 tsp |
| Nutmeg | 250 mg |
| Dried Chives | 1 tbsp |
| Almond Milk | 220 mL |
| Potato Starch | 12 g |
Sizzle chopped onion and garlic with olive oil until lightly golden.
Stir in the spinach and cook until dry and then cook the salmon chopped into chunks.
Allow to cool down.
| Low Fat Shortcrust Pastry | 200 g |
|---|---|
| Extra Virgin Olive Oil | 10 mL |
| Onion | 50 g |
| Garlic Clove | 1 |
| Spinach | 260 g |
| Fresh Salmon | 200 g |
| Medium Eggs | 4 |
| Lemon Zest | 1 tsp |
| Black Pepper | 0.25 tsp |
| Cayenne Pepper | 0.25 tsp |
| Nutmeg | 250 mg |
| Dried Chives | 1 tbsp |
| Almond Milk | 220 mL |
| Potato Starch | 12 g |
Beat the eggs with lemon zest, black pepper, cayenne pepper, nutmeg, chives, and milk mixed with starch.
| Low Fat Shortcrust Pastry | 200 g |
|---|---|
| Extra Virgin Olive Oil | 10 mL |
| Onion | 50 g |
| Garlic Clove | 1 |
| Spinach | 260 g |
| Fresh Salmon | 200 g |
| Medium Eggs | 4 |
| Lemon Zest | 1 tsp |
| Black Pepper | 0.25 tsp |
| Cayenne Pepper | 0.25 tsp |
| Nutmeg | 250 mg |
| Dried Chives | 1 tbsp |
| Almond Milk | 220 mL |
| Potato Starch | 12 g |
Add the cooked salmon and spinach and stir well.
| Low Fat Shortcrust Pastry | 200 g |
|---|---|
| Extra Virgin Olive Oil | 10 mL |
| Onion | 50 g |
| Garlic Clove | 1 |
| Spinach | 260 g |
| Fresh Salmon | 200 g |
| Medium Eggs | 4 |
| Lemon Zest | 1 tsp |
| Black Pepper | 0.25 tsp |
| Cayenne Pepper | 0.25 tsp |
| Nutmeg | 250 mg |
| Dried Chives | 1 tbsp |
| Almond Milk | 220 mL |
| Potato Starch | 12 g |
Pour the filling over the crust base and bake at 175°C or (350°F) for 50 minutes or until the quiche is cooked through and firm.
| Low Fat Shortcrust Pastry | 200 g |
|---|---|
| Extra Virgin Olive Oil | 10 mL |
| Onion | 50 g |
| Garlic Clove | 1 |
| Spinach | 260 g |
| Fresh Salmon | 200 g |
| Medium Eggs | 4 |
| Lemon Zest | 1 tsp |
| Black Pepper | 0.25 tsp |
| Cayenne Pepper | 0.25 tsp |
| Nutmeg | 250 mg |
| Dried Chives | 1 tbsp |
| Almond Milk | 220 mL |
| Potato Starch | 12 g |