April 19, 2009

• Spinach, feta and carmelized onion quiche
  (is a quiche ever really anything but a big omelet that you bake in a pie pan?)

  This is from a website that I can't remember but I cleaned it up a bit to a lighter version!
  
  3 lrg eggs
  4 egg whites
  1/2c of fat free milk
  2c of baby spinach (packed ~100g), chopped with the stems removed
  2 lrg onions (~300 g) chopped
  1c (~120g) of feta crumbles
  2T of olive oil
  basil/oregano/salt/pepper or any other spices you might desire to your own personal taste

  Chop and then carmelize the onions in the olive oil. I don't know how YOU carmelize but it takes me forever and I carmelize one onion at a time since I don't have a pan big enough to carmelize two at a time. Use a tablespoon of olive oil for each. You could probably cut back a little here but I like olive oil and don't mind a tad extra. While the onions are carmelizing, de-stem the spinach (it's worth the effort, it really is) and then chop (or tear) into small pieces that you can eat comfortably. Mix (I use a fork because all my whisks are rusty and I need new ones but a whisk would work better) the eggs, egg whites and milk. Add the spicing you want (I use salt, pepper, oregano and fresh basil from my garden because I already have a crap ton of basil and it's only April!). Hopefully by this time your onions are done, if not, sit down and watch some tv or something until they are. But dude, take the time to carmelize them. They taste better and contribute a lot to the overall quiche-y flavor at the end.

  Preheat oven to about 350F.

  So, everything is ready (and you have a pie pan! I bought a green ceramic one at Walmart. I LOVE green!) --- I make mine in two layers. Half of the spinach, top with half of the onions, top with half of the feta cheese. Then repeat. Pour on the eggy mixture and make sure it goes all the way to the bottom and under the spinach. I kinda squish it down to make sure that all the feta/spinach/onions get a little bit of the eggy stuff on top of them.

  Pop that baby in the oven and bake for 35 or 45minutes. I stick a knife in the middle to make sure it's done. Not that I know how to tell if it isn't but so far it's pretty good.

  PICTURES!!!

  
  see - green pie pan! and a clean stove because I cleaned the kitchen!
  
  Mmmmm. Feta and carmelized onions!!!

  Nutrition information:
  If you make it this way the entire pie pan will include
  935cal, 56.5g of fat and 8g of fiber
  I made eight servings -
  that's 117cal, 7g of fat and 1g of fiber or 2.7WW points per serving

  Now, this could be lightened more by reducing the olive oil used, using low fat feta or using fewer eggs and more egg whites. This is just my first re-vamp but I am relatively satisfied with it thus far!

  • 8:24 pm
  • 2 Comments