Salmon Spinach And Egg Quiche [Bulkbites.com]
- Servings: 2
- Time: 30 minutes
This is a great breakfast recipe, high on protein to support my muscle building goals. Feta cheese, eggs and salmon makes a great protein mix and spinach provide iron and fiber to complete the all nutritional requirements needed by a bodybuilder.
I have included this recipe in my meal plan from the beginning of my workout regime. It is extremely simple and potent quiche recipe that is low in fat and bad carbs. This quiche also makes a nice lunch and dinner preparation if combined with a good soup and salad recipe. But I make it in the breakfast and use any left over for the lunch and dinner. I must say it is the best ‘make ahead’ recipe for my lunch and dinner as well. Just re-heat it and use it, it tastes best all the time.
Nutrition
- calories: 207
- protein: 24
- carbs: 8
- fat: 9
- saturated fat: 3.8
- polyunsaturated fat: 1.72
- monounsaturated fat: 2.66
- cholesterol: 204
- sodium: 474
- potassium: 641
- dietary fiber: 2.62
- sugars: 2.37
- vitamin a: 346
- vitamin c: 11
- calcium: 208
- iron: 4
- magnesium: 0
- complex carbs: 3.01
- other fats: 0.82
Ingredients
- 0.5 can drained solids, bone and skin removed Fish, Salmon, pink, canned, drained solids, without skin and bones
- 2 small Egg, whole, raw, fresh
- 0.5 cup Spinach, cooked, boiled, drained, without salt
- 1 oz Cheese, feta
- 1 tbsp chopped Onions, raw
- 1 small whole Tomatoes, red, ripe, raw, year round average
- 1 tsp Spices, garlic powder
- 1 dash Salt, table
- 1 tbsp, ground Spices, pepper, black
Instructions
- In big bowl beat the eggs, add feta cheese, garlic powder, chopped onions, spinach, tomatoes and boneless salmon.
- Add salt and pepper to adjust seasoning.
- Beat all the ingredients to mix well.
- Grease a baking dish with non stick oil and transfer the egg mixture to the baking dish.
- Bake in the preheated oven for 25-30 minutes at 325 degree Fahrenheit or until golden brown from the top.
- Remove from the oven and serve along with salad and soup.