Crustless Spinach Quiche
Per ServingCrustless 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 | ||
- Makes: 10
- Serving Size: 1 cup
- Preparation Time: 15 minutes
- Cooking Time: 60 minutes
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 |
Directions
- 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.
