Quiche-Spinach, onion and pepper quiche under 100 calories

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Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 80.7
  • Total Fat: 3.1 g
  • Cholesterol: 48.7 mg
  • Sodium: 105.6 mg
  • Total Carbs: 7.2 g
  • Dietary Fiber: 0.6 g
  • Protein: 7.0 g

View full nutritional breakdown of Quiche-Spinach, onion and pepper quiche under 100 calories calories by ingredient
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Number of Servings: 12


    3 large whole eggs
    7 egg whites
    2 cups Spinach, fresh
    1 whole Vadalia onion
    5 Garlic clove/segments more or less as desired
    1 Bell Pepper chopped
    1/2 cup white flour
    1/2 tsp Baking Powder
    1 1/3 cup Skim Milk
    1/4 cup Sargento Reduced Fat Mexican Cheese (or any reduced fat cheese)
    1 tbsp Olive Oil
    Salt to taste


Preheat oven to 400 degrees
Saute' onions, pepper and garlic in the olive oil until they start to brown. Add spinach to saute' mix until cooked (wilted). Set to the side to cool.

Mix in a large bowl all eggs, flour, baking powder, salt, and skim milk.

Add saute'd ingredents to milk/egg mix (don't worry if not fully cooled), and split into 12 muffin tins. Pregrease if not using a non-stick pan. Sprinkle top of each muffin with the Mexican cheese.

Cook in oven at 400 degrees for 20 to 25 minutes or until the middles of the muffins look done (not liquidy).

Cool and enjoy! I cook these and take them to work for a healthy and easy lunch, or they make a nice rushed morning lunch. Nuke for 1 minute and they're ready to go!

Serving Size: 12 muffins

Number of Servings: 12

Recipe submitted by SparkPeople user BECKYSDANE.

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