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Crustless Spinach Quiche

Crustless Spinach Quiche

When you're cutting back on carbs, a quiche minus the pastry crust is the way to go.

Oxmoor House JANUARY 2005

  • Yield: 8 servings (serving size: 1 wedge)

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)

Preparation

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).

carbo rating: 4

Nutritional Information

Amount per serving
  • Calories: 198
  • Calories from fat: 0.0%
  • Fat: 10.4g
  • Saturated fat: 6.7g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 19.6g
  • Carbohydrate: 5.4g
  • Fiber: 1.5g
  • Cholesterol: 29mg
  • Iron: 1.2mg
  • Sodium: 412mg
  • Calcium: 486mg
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Crustless Spinach Quiche recipe

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