spinach shroom quiche

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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 444.9
  • Total Fat: 16.1 g
  • Cholesterol: 257.5 mg
  • Sodium: 795.4 mg
  • Total Carbs: 51.0 g
  • Dietary Fiber: 3.4 g
  • Protein: 29.2 g

View full nutritional breakdown of spinach shroom quiche calories by ingredient
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Nice brunch for you and your honey that you can make up the night before and just pop in the oven. Nice brunch for you and your honey that you can make up the night before and just pop in the oven.
Number of Servings: 2


    2 eggs
    1/2 cup Egg Beaters (or two egg whites)
    1/2 cup unsweetened soy milk
    1/2 tsp black pepper (or to taste)
    1/4 tsp cayenne (optional)
    2 cups spinach, fresh
    1 cup chopped mushrooms, fresh
    6 T reduced fat Parmesan, grated
    1/3 cup corn grits (regular, dry, enriched)
    1/2 cup oat bran


Preheat oven to 400. Use a lidded ~10-12-inch square casserole dish that is both oven and microwave safe.
You can use fresh or *defrosted frozen veggies. Cook mushrooms until they have released some moisture but they are still firm. Add spinach and cook until just wilted. I use a microwave and cover them, it takes about 3 minutes total (only ~45 seconds for the spinach). *If you are using formerly frozen veggies, just warm them up a bit.
Pour veggies into colander (save the nutritious juices for soup if you want).
In a bowl, whisk together the eggs, egg sub or whites, soy milk, and seasonings.
Put oat bran, grits, and 1/2 the Parmesan (3 tablespoons) into same casserole dish and mix them a bit.
On top of the grits mixture (somewhat carefully) layer the veggies.
Carefully pour the egg mixture over the veggies.
Sprinkle on the rest of the Parmesan.
Bake uncovered for 20-35 minutes or until center is just done (not jiggly but definitely not dry-looking).
Serve with fresh sliced tomatoes or grapefruit wedges (some low-calorie good vitamin C source) and fair-trade coffee of course! For guys who want a little extra protein, or if you make this for dinner, serve with veggie sausage too.

- This is kinda a splurge especially because of the sodium (from the Parmesan) so be careful with the rest of your day.
- Try to choose locally-grown produce, organic is always great but local is even better!
- Do try it with the cayenne even if you don't feel brave... studies have shown that spicy foods raise metabolism by up to 60%. Plus I think they make me feel fuller faster... honest!
- DO NOT OVERCOOK. Test done-ness with a knife inserted into the center (it should come out clean but moist).
- This recipe works in a cast-iron dutch oven on the stove or over the fire if you are camping.
- You can change the recipe by using two cups of any veg of choice in any combination. For instance, it works great with broccoli and red sweet peppers or onions and mushrooms (with onions you should not steam or microwave them but saute in a bit of oil until golden for a truly lush treat).

Number of Servings: 2

Recipe submitted by SparkPeople user BINGHAM37.

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