Recipe of the Week: A Healthy High-Protein Summery Salmon and Spinach Filo Cottage Cheese Quiche

Summer is the perfect time to enjoy light and refreshing meals that are also packed with nutrients. And what better way to do that than with a delicious and healthy quiche? This week, we bring you a recipe for a high-protein summery salmon and spinach filo cottage cheese quiche that is sure to become a staple in your summer meal rotation.

Not only is this quiche bursting with flavor, but it also provides a good dose of protein, making it a great option for those looking to maintain a healthy and balanced diet. So, let’s get started on this mouth-watering recipe!

Ingredients:
– 6 sheets of filo pastry
– 1 tablespoon olive oil
– 1 onion, finely chopped
– 2 cloves of garlic, minced
– 200g smoked salmon, chopped
– 200g fresh spinach, chopped
– 200g cottage cheese
– 4 eggs
– 1/4 cup milk
– Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C) and lightly grease a 9-inch pie dish.

2. Lay out the filo pastry sheets on a flat surface and cover them with a damp towel to prevent them from drying out.

3. In a pan, heat the olive oil over medium heat and sauté the onion and garlic until they become translucent.

4. Add the chopped smoked salmon and spinach to the pan and cook for a few minutes until the spinach has wilted.

5. In a separate bowl, mix together the cottage cheese, eggs, milk, salt, and pepper.

6. Lay one sheet of filo pastry in the prepared pie dish and brush it with a little bit of olive oil. Repeat this process with the remaining sheets, overlapping them slightly to cover the entire dish.

7. Pour the salmon and spinach mixture into the filo pastry crust and spread it evenly.

8. Pour the cottage cheese and egg mixture over the top of the salmon and spinach.

9. Bake the quiche for 30-35 minutes, or until the top is golden brown and the filling is set.

10. Let the quiche cool for a few minutes before slicing and serving.

This high-protein summery salmon and spinach filo cottage cheese quiche is not only delicious, but it also provides a good balance of nutrients. Salmon is a great source of omega-3 fatty acids, which are essential for heart health and brain function. Spinach is packed with vitamins and minerals, including iron and calcium, while cottage cheese is a good source of protein and calcium.

Moreover, this quiche is a great option for those looking to cut down on carbs, as the filo pastry crust is much lighter than a traditional pie crust. It also makes for a perfect summer meal, as it is light and refreshing, yet still satisfying.

You can also customize this recipe to your liking by adding in other vegetables such as bell peppers or mushrooms, or by using a different type of cheese. It’s a versatile dish that can be enjoyed for breakfast, lunch, or dinner.

So, next time you’re looking for a healthy and delicious meal to enjoy during the summer, give this high-protein summery salmon and spinach filo cottage cheese quiche a try. Your taste buds and your body will thank you!