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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 167.7
  • Total Fat: 6.2 g
  • Cholesterol: 97.6 mg
  • Sodium: 478.4 mg
  • Total Carbs: 13.4 g
  • Dietary Fiber: 1.1 g
  • Protein: 15.5 g

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Crustless chicken, spinach, onion mushroom Quiche (adapted from recipe of sparkpeople member JENNLOVE)

Submitted by: ARPITAK


Number of Servings: 6

Ingredients

    * Egg, fresh, 2 large (remove)
    * Egg white, 4 (remove)
    * *Organic All-Purpose White Flour, 0.5 cup (remove)
    * Baking Powder, 0.5 tsp (remove)
    * Onions, raw, 1 medium (2-1/2" dia) (remove)
    * Spinach, fresh, 0.3 package (10 oz) (remove)
    * Mushrooms, fresh, 4 medium (remove)
    * Milk, 2%, 1.3 cup (remove)
    * Olive Oil, 0.5 1tsp (remove)
    * Garlic, 1 clove (remove)
    * Feta Cheese, 0.5 cup, crumbled (remove)
    * Chicken Breast, no skin, 0.5 breast, bone and skin removed (remove)
    salt - 1/4 tsp in egg mixture + about 1/4 tsp in chicken mixture
    spices - a pinch of each
    dried oregano
    dried basil
    dill
    cayenne
    pepper

Directions

boil chicken breast until done,
dice onions and mushrooms and chicken to get around equal size pieces
chop garlic
heat olive oil in a pan, saute mushrooms and garlic till they become light brown, remove from pan
saute onion till translucent, add cooking spray if required
add spinach and saute till wilts.
add chicken, mushrooms, garlic and season with salt, pepper and other spices. (leave it slightly less salty here, dont overdo on it, it will be very salty later)- let it cool
in a bowl, whisk together eggs, flour, baking soda and salt. add milk. whisk (some lumps are ok)
combine veggies with eggs
pour in a pie pan - 10 inch
top with feta
bake at 400 F for exactly 25 min
let itcool 5 min, serve



Number of Servings: 6

Recipe submitted by SparkPeople user ARPITAK.






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