Lunch

Chicken Quiche

Savory pie filled with a mixture of chicken, egg custard, spinach, tomato, and cheese, baked in a flaky pastry crust.

55

min

Meal benefits

Rich in high quality protein, containing all nine essential amino acids which are crucial for muscle growth and repair to help the body recover better after exercise.

Contains a variety of vitamins and minerals such as B vitamins, choline, and calcium which are essential for energy production, cognitive health, and bone health.

Benefits Nutrition Ingredients Instructions

Nutrition facts (per serving)

Calories

433

Protein

27

g

Fats

21

g

Carbs

34

g

Ingredients

Serving

Unit

Metric

Imperial

Conversion Chart

1

small pie crust (50g)

50

g

cooked chicken breast, diced

30

g

spinach, chopped

1

small onion, finely chopped

30

g

cherry tomatoes, halved

1

large egg

50

mL

milk (1.5% fat)

30

g

cheese, shredded (cheddar or your choice)

1

tsp

olive oil

Instructions

_{Step 1/3}

Prepare the Ingredients

Preheat your oven to 180°C (350°F). If using a ready-made pie crust, fit it into a small tart or pie pan. In a small skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes. Add the spinach and cook until wilted, about 2 minutes. Remove from heat and set aside.

_{Step 2/3}

Assemble the Quiche

In a mixing bowl, whisk together the egg, milk, salt, and pepper. Spread the cooked chicken, sautéed spinach and onion, and cherry tomatoes evenly in the pie crust. Pour the egg mixture over the ingredients in the crust. Sprinkle the shredded cheese on top.

_{Step 3/3}

Bake the Quiche and Serve

Place the quiche on a baking sheet and bake in the preheated oven for 25-30 minutes, or until the center is set and the top is golden brown. Let the quiche cool for a few minutes before slicing and serving.