I talk a lot on this blog about the importance of always having healthy, Dukan diet friendly meals in your fridge so that you don’t end up going off the rails and eating unapproved foods. This spinach quiche is a great food to have around since it tastes great warm or cold. Instead of using potatoes in this recipe, you are going to substitute in chopped cauliflower stems to mimic the potatoes. Then just build a delicious crust-less quiche. You can add in all sorts of other ingredients – ham, chicken, mushrooms, zucchini – whatever you have on hand.
Dukan Diet Spinach Quiche
Dukan Phases: Cruise Phase, Consolidation Phase, Stabilization Phase
Serving Size: 1/4 of recipe
Nutritional Info: 119.9 calories, 5 g of fat, 8.3 g carbohydrates, 2.7 g dietary fiber, 12.1 g of protein
1 12 ounce bag of spinach
1/2 cup chopped red peppers
1 cup chopped cauliflower stems
1/2 cup chopped onion
Salt and pepper
3 large eggs
2 egg whites
1/2 cup skim milk
1-2 tbsp Parmesan cheese
1. Preheat the oven to 375.
2. Spray a saute pan with cooking spray and add the cauliflower, red peppers, and onion. Cook for about eight minutes until everything begins to soften up.
3. Add the spinach, cover, and cook for about 2 minutes until the spinach reduced down and is fully cooked.
4. In another bowl, mix together the eggs, egg whites, skim milk, salt, pepper, and Parmesan cheese.
5. Add in the spinach mixture and pour into a round baking dish. Bake for 25-30 minutes until cooked through. Eat warm or cold.