Low-Fat Spinach Quiche
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 156.3
- Total Fat: 9.9 g
- Cholesterol: 25.1 mg
- Sodium: 270.1 mg
- Total Carbs: 11.7 g
- Dietary Fiber: 1.2 g
- Protein: 5.7 g
View full nutritional breakdown of Low-Fat Spinach Quiche calories by ingredient
Introduction
adapted from: http://www.health.com/health/article/0,,20410368,00.html adapted from: http://www.health.com/health/article/0,,20
410368,00.html
Number of Servings: 8
Ingredients
-
1 store-bought frozen pie crust
2 Tbsp extra virgin olive oil
1/2 cup onion, peeled and thinly sliced
10 oz. frozen spinach, thawed and strained
1/4 tsp. salt
1/4 tsp. pepper
2⁄3 cup freshly grated Parmesan (about 3 ounces), divided
1 cup skim milk
1 large egg
3 large egg whites
Directions
Instructions:
1. Preheat oven to 375°. Bake pastry shell for 10–12 minutes or until browned. Remove shell from oven, and set aside. Leave oven on.
2. Heat 11⁄4 teaspoons oil over medium heat in a large nonstick skillet; add onion. Add spinach, and cook 1-2 minutes or until heated through. Add 1⁄4 teaspoon salt and a dash of pepper. Transfer to a plate; set aside.
3. Sprinkle 1⁄3 cup Parmesan cheese over bottom of pastry crust. Top with spinach and onion mixture.
5. In a separate bowl, whisk together soy milk with egg and egg whites. Pour into shell. Top with remaining 1⁄3 cup Parmesan, and bake for 45–50 minutes or until top is firm and golden brown. Cut into wedges and serve. (Serving size: 1⁄8 of quiche)
Serving Size: Makes 8 servings
Number of Servings: 8
Recipe submitted by SparkPeople user SHAYNADOI.
1. Preheat oven to 375°. Bake pastry shell for 10–12 minutes or until browned. Remove shell from oven, and set aside. Leave oven on.
2. Heat 11⁄4 teaspoons oil over medium heat in a large nonstick skillet; add onion. Add spinach, and cook 1-2 minutes or until heated through. Add 1⁄4 teaspoon salt and a dash of pepper. Transfer to a plate; set aside.
3. Sprinkle 1⁄3 cup Parmesan cheese over bottom of pastry crust. Top with spinach and onion mixture.
5. In a separate bowl, whisk together soy milk with egg and egg whites. Pour into shell. Top with remaining 1⁄3 cup Parmesan, and bake for 45–50 minutes or until top is firm and golden brown. Cut into wedges and serve. (Serving size: 1⁄8 of quiche)
Serving Size: Makes 8 servings
Number of Servings: 8
Recipe submitted by SparkPeople user SHAYNADOI.