This recipe has Fat (total lipid) as 51.9% (as a percentage of RDA).
You may need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 5.5% of RDA
• Calories: 24.5% of RDA
• Carbs: 12.5% of RDA
• Fat (total lipid): 51.9% of RDA
• Fiber: 13.1% of RDA
• Fructose: 0.2% of RDA
• Protein: 17.0% of RDA
• Sodium: 44.7% of RDA
• Sugar: 8.5% of RDA
• Vitamin A (IU): 156% of RDA
• Vitamin B6: 30.6% of RDA
• Vitamin C: 14.2% of RDA
• Iron: 5.3% of RDA
• Magnesium: 21.1% of RDA
• Manganese: 9.5% of RDA
• Niacin: 4.6% of RDA
• Potassium: 10.8% of RDA
• Zinc: 9.5% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
Prepare the crust (see dependent recipe). Preheat the oven to 375 degrees.
2.
Heat the oil in a large skillet over medium-high heat. Add the garlic, stirring gently until golden brown; then remove the garlic and discard.
3.
Add the spinach to the pan in batches, stirring constantly until cooked and wilted. Remove from the heat.
4.
Mix the eggs, cottage cheese, cooked spinach, 1/4 cup Parmesan, black pepper and cayenne pepper in a medium bowl.
5.
Evenly coat the muffin tin with olive oil. Using the pastry dough, make a thin layer in each tin, making sure there are no holes and the dough comes to the rim of each cup.
6.
Divide the egg mixture evenly between 10 muffin cups and sprinkle with the remaining Parmesan cheese.
7.
Bake until set, about 13-15 minutes. Remove from the oven and run a knife around the edges of each muffin cup. Cool and serve.
This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.
NOTES, TIPS, TRICKS, HINTS, ETC:
For a more authentic looking quiche, you can use a 4.75 inch mini quiche pan.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 368
Protein 14.3 g
Carbohydrates 25.7 g
Iron 0.96 mg
Fiber 2.74 g
Calcium 55.1 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
