{"id":28537,"date":"2020-02-06T16:29:10","date_gmt":"2020-02-06T21:29:10","guid":{"rendered":"https:\/\/www.nautilusplus.com\/fr\/?p=28537"},"modified":"2020-02-06T16:29:10","modified_gmt":"2020-02-06T21:29:10","slug":"mini-quiches-aux-champignons-epinards-et-feta","status":"publish","type":"post","link":"https:\/\/cms.nautilusplus.com\/fr\/mini-quiches-aux-champignons-epinards-et-feta\/","title":{"rendered":"Mini-quiches aux champignons, \u00e9pinards et feta"},"content":{"rendered":"<p>Nous avons tous\u00a0v\u00e9cu un matin o\u00f9 on \u00e9tait \u00e0 la course pour ne pas \u00eatre en retard au travail, \u00e0 l\u2019\u00e9cole ou bien pour aller\u00a0reconduire les enfants \u00e0 la garderie. Voici une recette de mini-quiches, \u00e0 pr\u00e9parer la veille, qui vous permettra d\u2019\u00e9viter de partir de la maison le ventre vide et de faire votre lunch\u00a0en cinqui\u00e8me vitesse! Psst! R\u00e9frig\u00e9rez ceux que vous consommerez le lendemain et congelez la balance!<\/p>\n<p>Temps de pr\u00e9paration : 15 minutes<\/p>\n<p>Temps de cuisson : 25 minutes<\/p>\n<p>Donne 6 portions (12 mini-quiches)<\/p>\n<h2>Ingr\u00e9dients<\/h2>\n<ul>\n<li>Vaporisateur d\u2019huile v\u00e9g\u00e9tale (facultatif)<\/li>\n<li>1 \u00e9chalote fran\u00e7aise<\/li>\n<li>1 \u00bd tasse d\u2019\u00e9pinards frais<\/li>\n<li>6 \u00e0 8 champignons blancs<\/li>\n<li>Une dizaine de tomates cerises<\/li>\n<li>90 g de feta l\u00e9ger \u00e9miett\u00e9<\/li>\n<li>8 \u0153ufs moyens<\/li>\n<li>\u00bc tasse de farine tout usage<\/li>\n<li>\u00bd c. soupe de bicarbonate de soude<\/li>\n<li>Sel et poivre, au go\u00fbt<\/li>\n<\/ul>\n<h2>\u00c9tapes<\/h2>\n<ol>\n<li>Pr\u00e9chauffer le four \u00e0 350\u00b0F. Vaporiser un moule de 12 muffins d\u2019huile v\u00e9g\u00e9tale ou d\u00e9poser 12 caissettes de papier dans le moule et r\u00e9server.<\/li>\n<li>Hacher l\u2019\u00e9chalote fran\u00e7aise, les \u00e9pinards et les champignons grossi\u00e8rement.<\/li>\n<li>Trancher en rondelles minces les tomates cerises.<\/li>\n<li>Dans un grand bol, battre les \u0153ufs, la farine et le bicarbonate de soude jusqu\u2019\u00e0 l\u2019obtention d\u2019un m\u00e9lange homog\u00e8ne. Saler et poivrer.<\/li>\n<li>Ajouter les l\u00e9gumes ainsi que le feta au m\u00e9lange d\u2019\u0153ufs.<\/li>\n<li>M\u00e9langer l\u00e9g\u00e8rement et verser le contenu dans le moule \u00e0 muffins.<\/li>\n<li>Enfourner le tout pendant environ 25 minutes, puis laisser reposer pendant quelques minutes avant de d\u00e9guster.<\/li>\n<\/ol>\n<h3>Valeurs nutritives par portion (2 mini-quiches) : 176 calories, 4 g lipides, 7 g glucides, 1 g fibres, 14 g prot\u00e9ines.<\/h3>\n<p>Notes\u00a0: Vous pouvez aussi changer les l\u00e9gumes et le type de fromage afin d\u2019adapter la recette aux go\u00fbts de tous les membres de la famille ! Voici des id\u00e9es de\u00a0combinaisons d\u00e9licieuses\u00a0:<\/p>\n<ul>\n<li>Cheddar et brocolis<\/li>\n<li>Asperges et champignons<\/li>\n<li>Piments et fromage tex mex<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Nous avons tous\u00a0v\u00e9cu un matin o\u00f9 on \u00e9tait \u00e0 la course pour ne pas \u00eatre en retard au travail, \u00e0 l\u2019\u00e9cole ou bien pour aller\u00a0reconduire les enfants \u00e0 la garderie. Voici une recette de mini-quiches, \u00e0 pr\u00e9parer la veille, qui vous permettra d\u2019\u00e9viter de partir de la maison le ventre vide et de faire votre [&hellip;]<\/p>\n","protected":false},"author":17,"featured_media":28538,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[5190,1267],"tags":[1486,5400,1648,5495,3403],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<meta name=\"description\" content=\"Voici une recette de mini-quiches qui vous permettront d\u2019\u00e9viter de partir de la maison le ventre vide ou de faire votre lunch \u00e0 la cinqui\u00e8me vitesse!\" \/>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/cms.nautilusplus.com\/fr\/mini-quiches-aux-champignons-epinards-et-feta\/\" \/>\r\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Mini-quiches aux champignons, \u00e9pinards et feta - 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