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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 122.5
  • Total Fat: 4.4 g
  • Cholesterol: 79.5 mg
  • Sodium: 158.5 mg
  • Total Carbs: 13.9 g
  • Dietary Fiber: 2.3 g
  • Protein: 8.2 g

View full nutritional breakdown of 1-2-3 Quiche calories by ingredient
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1-2-3 Quiche

Submitted by: MEDICMOM316
1-2-3 Quiche

Introduction

This is a great starting point -- you can add all sorts of veggies; just remember to add them into your food intake This is a great starting point -- you can add all sorts of veggies; just remember to add them into your food intake
Number of Servings: 6

Ingredients

    1 onion
    1/2 bag of baby spinach [about 6 oz]
    1/2 Cup egg substitute
    1/2 Cup flour [whole wheat is in calculations]
    1/2 tsp Baking powder
    1/4 tsp cayenne pepper flakes
    1 1/3 Cup skim milk [nonfat milk]
    1/2 Cup shredded Mexican mix cheese
    [monterey Jack & cheddar]

Directions

3 EASY STEPS:

1. Sweat onions in Pam; then add spinach til wilted.
Set aside
2, In a bowl add remaining ingredients EXCEPT CHEESE
and wisk thoroughly. Stir in onions & Spinach.
3. Pour mixture into sprayed pie plate; [if using whole wheat flour cook 25 minutes in 400 oven; THEN sprinkle cheese on top and cood an addition 10 minutes. [If using white flour, put cheese on top before cooking. Make sure to let stand 5 min. before serving. ENJOY!

Number of Servings: 6

Recipe submitted by SparkPeople user MEDICMOM316.






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