Spinach and Feta Quiche

This low-fat version of a favourite is so full of flavour the omitted ingredients will never be missed!

Pie crust

This is my mother’s recipe. It is low in saturated fat and can be used for sweet or savoury pies.

2 cups (500 mL) all-purpose flour, sifted
1/4 tsp (1 mL) salt
2/3 cup (160 mL) grapeseed oil
1/3 cup (80 mL) ice-cold water

Stir flour and salt in large bowl.

In separate bowl mix oil and water with fork until thick and creamy. Pour immediately all at once onto flour mixture. Mix lightly with fork and then with hands—dough will be wet.

Form into ball, cut in half, flatten into disk, and roll. To roll, wipe counter with clean wet cloth, place 1 large square of wax paper over it, add dough, and cover with another square of paper. This will make dough easy to handle, and no extra flour is required. To place dough on pie plate, just lift it using bottom piece of wax paper.

Yield: 2 - 9 in (23 cm) crusts

Quiche filling

10 oz (283 g) frozen spinach
1 tsp (5 mL) extra-virgin olive oil
1/2 cup (125 mL) onions, diced
2 garlic cloves, minced
1 Tbsp (15 mL) freshly squeezed lemon juice
3 large free-range eggs
1 cup (250 mL) 2% milk
Salt and pepper to taste
Pinch of ground nutmeg
4 oz (113 g) feta cheese, crumbled
9 black olives, pitted and halved lengthwise

Preheat oven to 450 F (230 C).

Make pastry and use it to line a 9 in (23 cm) pie or tart pan.

Thaw spinach, place in clean dish towel, squeeze until all liquid is removed, and chop coarsely.

In large sauté pan heat oil over medium heat, and sauté onions until translucent, about 4 minutes. Add garlic and cook for 1 minute. Add spinach and lemon juice and cook for 2 minutes.

Whisk eggs and milk, and season with salt, pepper, and nutmeg. Add cheese and spinach mixture. Pour into pan and garnish with olives.

Bake for 15 minutes, then lower heat to 350 F (180 C) and bake for 10 to 15 minutes, until crust is golden and knife inserted in centre of quiche comes out clean.

Serves 6.

Each serving contains: 407 calories; 13 g protein; 23 g total fat (6 g sat. fat, 0 g trans fat); 39 g carbohydrates; 3 g fibre; 380 mg sodium

source: "Eggs", alive #353, March 2012