BreakfastMid-day meal$

Hrustljav fit quiche v tortilji z zelenjavo

Pripravite hrustljav quiche s tortiljo, ki združuje bogastvo beljakovin in sveže zelenjave. Odlična rešitev za zdrav zajtrk ali lahkotno kosilo, pripravljeno v manj kot pol ure.

Prep time
10 min
Cook time
20 min
Total time
30 min
Servings
2

Recipe

Tortilla, wheat flour, shelf stable
1 large
Eggs, Grade A, Large, egg whole
4 piece
Spinach, baby
50 g
Peppers, bell, red, raw
0.5 medium
Cheese, feta, whole milk, crumbled
40 g
Green onion, (scallion), bulb and greens, root removed, raw
1 medium
Salt, table, iodized
1 pinch
Spices, pepper, black
1 pinch

Per servingTotal
Calories:350 kcal700 kcal
Protein:21 g42 g
Carbohydrates:24 g48 g
Fat:17 g34 g
Micronutrients
Sugar:2.5 g5 g
Saturated fat:6.1 g12.2 g
Cholesterol:389.8 mg779.6 mg
Sodium:662.7 mg1325.3 mg
Potassium:411.8 mg823.6 mg
Calcium:219.7 mg439.4 mg
Iron:3.3 mg6.5 mg
Magnesium:49.6 mg99.1 mg
Zinc:2.2 mg4.4 mg
Phosphorus:338.6 mg677.1 mg
Vitamin C:45 mg89.9 mg
Vitamin A:302.9 µg605.8 µg
Vitamin D:2.1 µg4.2 µg
Vitamin B12:1.3 µg2.5 µg

Instructions

1
Pečico segrejte na 190 °C. Okrogel pekač rahlo namastite z oljčnim oljem.
2
Polnozrnato tortiljo položite v sredino pekača in jo previdno pritisnite ob dno in robove, da ustvarite obliko sklede. Če se tortilja guba, je to v redu – to bo dalo quicheju rustikalen videz.
3
V posodi z metlico razžvrkljajte jajca, sol in poper. Vmešajte sesekljano špinačo, kocke paprike in narezano mlado čebulo.
4
Pripravljeno jajčno mešanico z zelenjavo vlijte v sredino tortilje. Po vrhu enakomerno posujte nadrobljen feta sir.
5
Pekač postavite v pečico in pecite 20–25 minut, dokler jajca niso popolnoma strjena in robovi tortilje niso zlato rjavi ter hrustljavi.
6
Vzamite iz pečice in pustite počivati 5 minut, preden quiche razrežete na četrtine in postrežete.

Nutritional benefits

Zaradi kombinacije kakovostnih jajčnih beljakovin in vlaknin iz polnozrnate tortilje ter zelenjave, ta obrok zagotavlja dolgotrajno sitost in stabilno raven sladkorja v krvi.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.