Spinach Mushroom & Feta Crustless Quiche

9 60 161
Ingredients Minutes Calories
Prep Cook Servings
15 min 45 min 6
Spinach Mushroom & Feta Crustless Quiche
Health Highlights

Ingredients


1 package (10oz) Frozen spinach (thawed and excess moisture squeezed out)
227 gm Button mushrooms (thinly sliced)
1 clove(s) Garlic (minced)
4 large Egg
1 cup Partly skimmed milk, 1% M.F.
57 gm Feta cheese, low fat
1/4 cup Parmesan cheese, grated
1/2 cup, shredded Mozzarella cheese, partially skimmed
1 pinch Salt and pepper

Instructions


  1. Preheat the oven to 350ºF.
  2. Squeeze the excess moisture from the thawed spinach. Rinse any dirt or debris from the mushrooms, then slice thinly. Mince the garlic.
  3. Add the mushrooms, garlic, and a pinch of salt and pepper to a non-stick skillet. Spray lightly with non-stick spray or add a splash of cooking oil. Sauté the mushrooms and garlic until the mushrooms are soft and all of their moisture has evaporated (5-7 minutes).
  4. Coat a 9-inch pie dish with non-stick spray. Place the squeeze-dried spinach in the bottom of the pie dish. Place the sautéed mushrooms on top of the spinach, followed by the crumbled feta.
  5. In a medium bowl, whisk together the eggs, milk, and Parmesan. Season lightly with pepper. Pour the egg mixture over the vegetables and feta in the pie dish. Top with the shredded mozzarella.
  6. Place the pie dish on a baking sheet for easy transfer in and out of the oven. Bake the crustless quiche for 45-55 minutes, or until the top is golden brown (ovens may vary). Cut into six slices and serve.

Notes:

  • Serve with a slice of toast, topped with peanut butter or margarine, and fruit to make a complete breakfast.

Nutrition Facts

Per Portion

Calories 161
Calories from fat 82
Calories from saturated fat 38
Total Fat 9.1 g
Saturated Fat 4.2 g
Trans Fat 0.1 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 2.5 g
Cholesterol 165 mg
Sodium 357 mg
Potassium 436 mg
Total Carbohydrate 7.2 g
Dietary Fiber 1.8 g
Sugars 3.6 g
Protein 13.6 g

Dietary servings

Per Portion


Meat Alternative 0.4
Milk 0.2
Milk Alternative 0.5
Vegetables 1.0

Energy sources


Pygal16%421.44786910368697117.6557264772392351%426.9411151609866269.1390194664253434%303.6064863271241151.824850102030616%51%34%CarbohydratesFatProtein

Meal Type(s)

Breakfast




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