Kick the calories and boost the nutrient content of this old favourite.
Cut out a whopping 400 calories with this lean cooking quiche makeover!
- ½ an onion, diced
- 2 cups shredded cabbage
- 2 cups shredded spinach
- 400ml egg whites
- 3 whole eggs
- 50ml milk
- 1 tbsp parmesan cheese
- 1 tsp salt
Spinach is a leafy green vegetable that is a rich source of both water-soluble and fat-soluble vitamins, including vitamins K, A, B2, B6, C and E, as well as minerals such as magnesium, manganese, iron, copper and calcium, and a wide variety of phytonutrients, including chlorophyll.
- Thoroughly spray oven dish with a non-stick baking spray.
- Blend together whole eggs, egg whites, parmesan cheese and milk.
- Lightly saute the onions and spinach in olive oil. When done, add chopped coriander.
- Place all the ingredients in the dish, then pour over the egg and milk mixture.
- Bake at 180°C for 40 minutes.
The egg yolk is the nutrient powerhouse of the protein-packed ingredient. It contains beneficial levels of cholesterol, which your body needs to create important hormones, among other functions, and also includes beneficial amounts of folate, and vitamins A, D, E and K.
Cabbage is a rich source of vitamins B6, C and K, in addition to good doses of manganese, potassium, vitamins B1 and B2, folate, copper choline, phosphorus, magnesium, calcium, selenium, iron, pantothenic acid, protein and niacin.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.