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Cook Time:1 hrAdditional Time:1 hrTotal Time:2 hrsServings:8Yield:8 servingsJump to Nutrition Facts
Cook Time:1 hrAdditional Time:1 hrTotal Time:2 hrsServings:8Yield:8 servings
Cook Time:1 hr
Cook Time:
1 hr
Additional Time:1 hr
Additional Time:
Total Time:2 hrs
Total Time:
2 hrs
Servings:8
Servings:
8
Yield:8 servings
Yield:
8 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients¾cupwhite whole-wheat flour¾cupall-purpose flour¼teaspoonsalt2tablespoonscold butter2tablespoonssour cream2tablespoonsextra-virgin olive oil2-3 tablespoons ice water2teaspoonsextra-virgin olive oil2cupsdiced onions1/8 teaspoon salt plus 1/4 teaspoon, divided2tablespoonswater1cupfinely chopped spinach¾cupchopped cooked shrimp1tablespoonchopped fresh oregano½cupcrumbled feta cheese4large eggs2large egg whites¾cuplow-fat milk¼cupsour cream¼teaspoonfreshly ground pepper
Cook Mode(Keep screen awake)
Ingredients
¾cupwhite whole-wheat flour
¾cupall-purpose flour
¼teaspoonsalt
2tablespoonscold butter
2tablespoonssour cream
2tablespoonsextra-virgin olive oil
2-3 tablespoons ice water
2teaspoonsextra-virgin olive oil
2cupsdiced onions
1/8 teaspoon salt plus 1/4 teaspoon, divided
2tablespoonswater
1cupfinely chopped spinach
¾cupchopped cooked shrimp
1tablespoonchopped fresh oregano
½cupcrumbled feta cheese
4large eggs
2large egg whites
¾cuplow-fat milk
¼cupsour cream
¼teaspoonfreshly ground pepper
Directions
To prepare crust: Whisk whole-wheat flour and all-purpose flour with salt in a medium bowl. Cut butter into small pieces; using your fingers, quickly rub the butter into the dry ingredients until smaller but still visible.
Add sour cream and oil; toss with a fork to combine with the dry ingredients. Sprinkle 2 tablespoons of ice water over the mixture. Toss with a fork until evenly moist; if the mixture seems dry, add up to 1 more tablespoon water. Knead the dough in the bowl a few times–the mixture may still be a little crumbly–then firmly press into a disk. Cover the bowl with plastic wrap and refrigerate for at least 1 hour.
To prepare filling & bake quiche: Preheat oven to 375 degrees F. Coat a 9-inch pie pan with cooking spray.
Heat oil in a medium skillet over high heat. Add onions and 1/8 teaspoon salt; cook, stirring frequently, until the onions start to brown, 3 to 5 minutes. Add water, reduce heat to low and cook, stirring frequently, until the onions are golden brown and very soft, about 15 minutes. Remove from heat and let cool while you roll out the crust.
Spread the caramelized onions in the bottom of the crust. Layer spinach and shrimp on top of the onions and sprinkle with oregano. Top with cheese. Whisk eggs, egg whites, milk, sour cream, pepper and the remaining 1/4 teaspoon salt in a medium bowl. Pour the mixture into the crust.
Bake the quiche until puffed and firm when touched in the center, 40 to 50 minutes. Let cool on a wire rack for 15 minutes. To serve, cut into 8 pieces.
Tips
Make Ahead Tip: Cover and refrigerate caramelized onions (Step 4) for up to 3 days.
Originally appeared: EatingWell Magazine, March/April 2014
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Nutrition Facts(per serving)275Calories14gFat23gCarbs14gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
