Healthy Veggie Quiche
Prep: 5 minutes; Cook: 1 hour.
Yield: Makes 6 servings (serving size: 1/6 of quiche)
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Amount per serving
- Calories: 173
- Fat: 12g
- Saturated fat: 5g
- Monounsaturated fat: 1g
- Polyunsaturated fat: 0.0g
- Protein: 4g
- Carbohydrate: 13g
- Fiber: 2g
- Cholesterol: 5mg
- Iron: 1mg
- Sodium: 215mg
- Calcium: 70mg
- 1 store-bought frozen pastry shell, such as Wholly Wholesome brand
- 2 1/2 teaspoons olive oil, divided
- 2 shallots, peeled and thinly sliced
- 1 (5-ounce) package prewashed fresh baby spinach
- 1/2 teaspoon salt, divided
- 1/4 teaspoon pepper
- 1 (4-ounce) package assorted mushrooms
- 2/3 cup freshly grated Parmesan (about 3 ounces), divided
- 1 cup plain soy milk
- 1 large egg
- 3 large egg whites
- 1. Preheat oven to 375°. Bake pastry shell for 10–12 minutes or until browned. Remove shell from oven, and set aside. Leave oven on.
- 2. Heat 1 1/4 teaspoons oil over medium heat in a large nonstick skillet; add shallots. Add spinach, and cook 2–3 minutes or until wilted. Add 1/4 teaspoon salt and a dash of pepper. Transfer to a plate; set aside
- 3. Using the same pan, heat remaining oil, and cook mushrooms about 6 minutes or until browned on both sides. Remove from heat. Season with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper.
- 4. Sprinkle 1/3 cup Parmesan cheese over bottom of pastry crust. Top with spinach and mushrooms.
- 5. In a separate bowl, whisk together soy milk with egg and egg whites. Pour into shell. Top with remaining 1/3 cup Parmesan, and bake for 45–50 minutes or until top is firm and golden brown. Cut into wedges and serve.
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