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Light Spinach and Mushroom Quiche

Yield 8 servings.

Ingredients

  • 3/4 cup all-purpose flour
  • 1/4 teaspoon salt
  • 2 tablespoons vegetable oil
  • 2 tablespoons cold water
  • Vegetable cooking spray
  • 2 cups sliced fresh mushrooms
  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 1 cup nonfat cottage cheese
  • 3/4 cup frozen egg substitute, thawed
  • 1/2 cup skim milk
  • 1 tablespoon Dijon mustard
  • 1/4 teaspoon pepper
  • 1/4 teaspoon ground whole thyme
  • 1 (10-ounce) package frozen chopped spinach, thawed and drained
  • 1/4 cup plus 2 tablespoons (1 1/2 ounces) shredded reduced-fat Swiss cheese

Nutrition Information

  • calories 145
  • caloriesfromfat 30 %
  • fat 4.9 g
  • satfat 1.2 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 11.2 g
  • carbohydrate 14.8 g
  • fiber 0.0 g
  • cholesterol 5 mg
  • iron 0.0 mg
  • sodium 312 mg
  • calcium 0.0 mg

How to Make It

  1. Combine flour and salt. Combine oil and water; stir well. Add oil mixture to dry ingredients, stirring with a fork just until dry ingredients are moistened. Shape into a ball; chill 30 minutes.

  2. Roll dough to 1/8-inch thickness between 2 sheets of heavy-duty plastic wrap. Place in freezer 5 minutes. Remove bottom sheet of plastic wrap. Fit dough into a 10-inch quiche dish; remove top sheet of plastic wrap. Fold edges under and flute, if desired. Prick bottom of pastry shell lightly with a fork. Bake at 400° for 15 minutes or until golden.

  3. Coat a nonstick skillet with cooking spray; place over medium-high heat until hot. Add mushrooms, onion, and garlic; saute until tender. Combine cottage cheese and next 5 ingredients; stir in spinach and mushroom mixture. Spoon mixture into prepared pastry shell. Bake at 350° for 35 minutes. Remove from oven, and sprinkle with Swiss cheese. Bake 5 minutes or until cheese melts. Let stand 10 minutes before slicing.

Light and Luscious