Crustless Spinach Quiche

Holiday & Entertaining, Breakfast, Vegetarian, <21g carb, <151 cal,

Per Serving Crustless Spinach Quiche
Makes: 10
Serving Size: 1 cup
Calories	135
Fat	3.5	g
Saturated Fat	1.5	g
Carbohydrate	13	g
Fiber	2	g
Sugars	3	g
Cholesterol	60	mg
Sodium	420	mg
Potassium	375	mg
Protein	14	g
Phosphorus	245	mg
Choices: Carbohydrate 1, Lean Meat 2

Ingredients

1 1/2	cups	egg substitute
3		eggs
1	carton	(16 oz.) fat-free cottage cheese
1/2	cup	reduced-fat shredded cheddar cheese
1/4	cup	grated fresh parmesan cheese, divided
1/2	cup	nonfat milk
1/2	cup	all-purpose flour
1	tsp.	baking powder
1/4	tsp.	salt
1/4	tsp.	ground black pepper
1/4	tsp.	red pepper flakes
1	med.	onion, chopped

2		garlic cloves, minced
2		packages (10 oz. each) chopped frozen spinach, thawed and drained
1/8	tsp.	ground nutmeg
2		large tomatoes, thickly sliced

Preheat the oven to 400 degrees. Coat a 3-quart casserole dish or 10 (5-inch) individual tart dishes with cooking spray; set aside. In a large bowl, beat the egg substitute and eggs until fluffy. Add the cottage cheese, cheddar cheese, 2 Tbsp. of the parmesan cheese, milk, flour, baking powder, salt, black pepper, and red pepper flakes. Beat well.
Coat a large skillet with cooking spray. Sauté the onion over medium heat for 5 to 6 minutes. Add the garlic and sauté for 1 minute. Add the spinach and nutmeg, and cook for 2 minutes. Drain any excess liquid. Add the spinach mixture to the egg mixture.
Pour the spinach-egg mixture into the prepared casserole dish or tart dishes. Top with tomatoes. Sprinkle with the remaining 2 Tbsp. parmesan cheese. Bake for 15 minutes at 400 degrees.
Reduce the oven temperature to 350 degrees and bake the casserole for 35 minutes or the tarts for 10 minutes, until the quiche is set and browned.