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Crustless Spinach Quiche

Yield 8 servings (serving size: 1 wedge)
When you're cutting back on carbs, a quiche minus the pastry crust is the way to go.

Ingredients

  • 3 ounces 1/3-less-fat cream cheese, softened
  • 1 cup fat-free milk
  • 1 cup egg substitute
  • 1/4 teaspoon pepper
  • 3 cups (12 ounces) shredded reduced-fat Cheddar cheese
  • Cooking spray
  • 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
  • 1 (10-ounce) package frozen chopped broccoli, thawed, drained, and squeezed dry
  • 1 small onion, finely chopped
  • 5 whole mushrooms, sliced
  • Salsa (optional)

Nutrition Information

  • calories 198
  • caloriesfromfat 0.0 %
  • fat 10.4 g
  • satfat 6.7 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 19.6 g
  • carbohydrate 5.4 g
  • fiber 1.5 g
  • cholesterol 29 mg
  • iron 1.2 mg
  • sodium 412 mg
  • calcium 486 mg

How to Make It

  1. Preheat oven to 350°.

  2. Beat cream cheese in a large bowl with a mixer at medium speed until creamy. Add milk, egg substitute, and pepper; beat until smooth. Stir in cheese.

  3. Coat a large nonstick skillet with cooking spray; place over medium heat until hot. Cook spinach and next 3 ingredients just until tender and liquid evaporates. Cool slightly.

  4. Combine egg mixture and spinach mixture, stirring well. Pour into a 10-inch quiche dish coated with cooking spray. Bake, uncovered, at 350° for 45 to 50 minutes or until center is set. Remove from oven, and cool on a wire rack 10 minutes.

  5. Cut into 8 wedges, and serve with salsa, if desired (salsa not included in analysis).

  6. carbo rating: 4

The Complete Step-by-Step Low Carb Cookbook