Spinach and goat cheese quiche

The spinach and goat cheese quiche is a recipe with a great flavor that provides important nutrients for the body. When it is made in a homemade way it is a complete mealHowever, it is necessary to avoid buying it pre-cooked, since in this case it may contain trans fats or additives that damage its quality.

Keep in mind that the presence of vegetables in the diet is essential to ensure good health. The spinach and goat cheese quiche is a good way to include foods from the vegetable group, which are high in vitamins and antioxidants. The latter manage to reduce the incidence of many complex pathologies.

Spinach and goat cheese quiche recipe

First of all, we would like to tell you about the nutritional properties of the dish that we are going to teach you how to prepare. First, its vitamin C content should be highlighted, a nutrient capable of stimulating immune function, according to research published in the journal Nutrients.

In addition, it also has iron in its composition. The administration of both nutrients together causes a synergistic effect when absorbing the mineral. In this way, the risk of developing anemia is reduced.

The spinach and goat cheese quiche stands out for its protein content of high biological value. These have proven to be essential for maintaining functional muscle mass. If you do not provide enough daily, you could suffer sarcopenia in the medium term, with progressive loss of lean tissue.

Iron foods improve intestinal absorption when combined with vitamin C.

To find out more: Toasted avocado, mozzarella and tomato sandwich

Ingredients

  • Broken mass.
  • 200 milliliters of cream.
  • 2 large eggs.
  • Spinach.
  • 1 roll of goat cheese.
  • 75 grams of cheese mozzarella.
  • Salt.
  • A pinch of pepper

Step by Step

The first thing to do is sauté the spinach in a frying pan with a little oil. This reduces their volume, which allows them to be more manageable throughout the recipe. When they have already lost a good amount of water, they are removed from the fire and saved for later.

It is necessary to mix the cream, the eggs and the mozzarella, along with a pinch of pepper and salt to enhance the flavor. When you get a homogeneous mixture it will be time to add the spinach and continue stirring.

From here, you will have to spread the shortcrust pastry on a baking tin and place it for about 4 or 5 minutes at 180 degrees Celsius. It is important to prick it first with a fork to prevent it from swelling.

When this time has passed it will be time to remove the already lightly browned dough from the oven. The goat cheese is cut into thin slices and the prepared mixture is poured over the dough. On top, the goat cheese portions are placed and the preparation is returned to the oven at 180 degrees Celsius for at least 20 minutes, so that it sets.

Variation of the recipe with salmon

You can still increase the nutritional value of the dish by adding salmon to the recipe. This fish stands out for its content in omega 3 series fatty acids. These have been shown to have anti-inflammatory properties, which helps reduce cardiovascular risk.

To carry out this preparation, you must follow exactly the same steps as in the previous case. Only, once the mixture and the goat cheese are added on the already baked dough, you will have to add a few slices of smoked salmon. Thus, they will brown slightly and take advantage of all the flavor of the fish, which will improve the organoleptic characteristics.

With this variation you will get a significant contribution of unsaturated fats, which will also help ensure the health of the lean mass.

The addition of salmon to the recipe provides special organoleptic characteristics and omega 3 fatty acids.

To know more: Blue or white fish: which is the best option?

Make spinach and goat cheese quiche

As you have seen, the recipe for the spinach and goat cheese quiche is simple and quick to prepare. You do not need to carry out complex elaborations or have many different utensils.

Plus, you'll get a great tasting result that will appeal to almost everyone. In case you don't like strong cheese, you can always substitute goat cheese for medallions of mozzarella.

Also remember that spinach and goat cheese quiche has a long shelf life, as long as it is kept refrigerated. You can keep it in the fridge for 3 or 4 days and heat it before consumption. Therefore, you can prepare it on the weekend to ensure a healthy starter with which to accompany weekday culinary preparations.

To finish, don't hesitate to try the variation with salmon. With this touch you will be able to increase the nutritional value of the quiche, improving its lipid profile and providing essential fatty acids for the body.