Directions:
- Chop the onion and ham into 1 cm squares.
- Separate the stem and leaves of the parsley, then chop each.
- Heat a stir-fry pan to medium-high, add oil.
- Cook the onion till it softens a bit. Don't caramelize it! Then add ham and the stem portion of the parsley. Stir for a minute or two.
- Add spinach, stir and cover. If the frying pan becomes too dry, add a little bit of milk.
- Meanwhile, use a fork to beat eggs in a medium bowl, then add the milk to the eggs. As you whisk the mixture, add salt and pepper (I don't usually measure by teaspoonfuls, so I'm not sure exactly how much I used - use your best judgment). Put in the parsley leaves as well.
- When the spinach shrinks, reduce the heat to medium. Add the egg mixture, and mix evenly.
- Stir the bottom of the pan as the quiche cooks. When about half of the liquid is cooked, mix in cheese, reserving some for top.
- Cover and let the eggs steam in the pan. Don't be tempted to open the lid - or the top won't cook!
- Remove the quiche wholly, or scramble it and transfer to a pie dish. Top with cheese & enjoy =).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 190.28 Kcal (797 kJ) | ||
| Calories from fat | 126.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.07g | 22% | |
|---|---|---|---|
| Cholesterol | 130.48mg | 43% | |
| Sodium | 375.04mg | 16% | |
| Potassium | 359.27mg | 8% | |
| Total Carbs | 5.83g | 2% | |
| Sugars | 2.12g | 8% | |
| Dietary Fiber | 1.93g | 8% | |
| Protein | 11.81g | 24% | |
| Vitamin C | 3.7mg | 6% | |
| Vitamin A | 0.5mg | 17% | |
| Iron | 1.9mg | 11% | |
| Calcium | 178.3mg | 18% | |
| Amount Per 100 g | |||
| Calories | 119.84 Kcal (502 kJ) | ||
| Calories from fat | 79.75 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.86g | 22% | |
|---|---|---|---|
| Cholesterol | 82.17mg | 43% | |
| Sodium | 236.2mg | 16% | |
| Potassium | 226.27mg | 8% | |
| Total Carbs | 3.67g | 2% | |
| Sugars | 1.34g | 8% | |
| Dietary Fiber | 1.22g | 8% | |
| Protein | 7.44g | 24% | |
| Vitamin C | 2.3mg | 6% | |
| Vitamin A | 0.3mg | 17% | |
| Iron | 1.2mg | 11% | |
| Calcium | 112.3mg | 18% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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