Spinach, Bell Pepper and Fat Free Feta Quiche
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 287.2
- Total Fat: 15.6 g
- Cholesterol: 147.6 mg
- Sodium: 710.5 mg
- Total Carbs: 24.8 g
- Dietary Fiber: 1.4 g
- Protein: 12.6 g
View full nutritional breakdown of Spinach, Bell Pepper and Fat Free Feta Quiche calories by ingredient
Introduction
I made this off of one of the recipes on here that was a spinach and feta quiche. The way to get down the sodium is to eliminate the crust and the cheese. I made this off of one of the recipes on here that was a spinach and feta quiche. The way to get down the sodium is to eliminate the crust and the cheese.Number of Servings: 6
Ingredients
-
5 Oz of Fresh Spinach
1/2 medium white onion
3 cloves of garlic
1 Green pepper, chopped
1 red pepper, chopped
1 yellow pepper, chopped
2 oz of mozzarella cheese, part skim
4 oz of fat free feta cheese
enough olive oil to saute in (about 2 Tbsps)
4-5 large eggs (based on preference)
1 can reduced fat pillsbury crescent rolls
1/2 cup of skim milk
1/3 cup of water
cooking spray
black pepper - to taste
Directions
Preheat oven to 375.
1. Use 9 or 10 inch pie pan (I do not recommend a springform pan, I used it and the egg leaked through:/)
2. spray with cooking spray or coat with olive oil or margarine (whichever you prefer)
3. open Pillsbury crescent rolls and ball up, create a thin crust and bring up approx. 1 -1.5 inches on side of pan
4. Saute onions and garlic together until onion is translucent in olive oil
5. Add spinach and saute together and add to pan over crust
6. Saute peppers together and add to pan with spinach and garlic.
7. Sprinkle 4 oz of fat free feta over vegetables.
8. Mix 4-5 eggs with 1/2 cup skim milk, 1/3 cup water, black pepper to taste (and other seasonings of your choice), mix in 2 oz of part-skim mozzarella cheese. Once well mixed, pour over vegetable mix.
9. Bake in oven for 35-45 minutes. Remember ever oven is different so please monitor your quiche carefully.
Number of Servings: 6
Recipe submitted by SparkPeople user CKSNAP234.
1. Use 9 or 10 inch pie pan (I do not recommend a springform pan, I used it and the egg leaked through:/)
2. spray with cooking spray or coat with olive oil or margarine (whichever you prefer)
3. open Pillsbury crescent rolls and ball up, create a thin crust and bring up approx. 1 -1.5 inches on side of pan
4. Saute onions and garlic together until onion is translucent in olive oil
5. Add spinach and saute together and add to pan over crust
6. Saute peppers together and add to pan with spinach and garlic.
7. Sprinkle 4 oz of fat free feta over vegetables.
8. Mix 4-5 eggs with 1/2 cup skim milk, 1/3 cup water, black pepper to taste (and other seasonings of your choice), mix in 2 oz of part-skim mozzarella cheese. Once well mixed, pour over vegetable mix.
9. Bake in oven for 35-45 minutes. Remember ever oven is different so please monitor your quiche carefully.
Number of Servings: 6
Recipe submitted by SparkPeople user CKSNAP234.