November 3, 2017

This spinach quiche skips the crust (and the fat and calories that go with it!)

 

Mmmm, quiche — eggs, cheese and veggies baked together; it’s always a popular option for dinner, brunch or a potluck. All that cheese and a pastry crust can rack up some fat and calories, though.

This spinach quiche recipe skips the crust and uses low-fat cheese and egg substitute to cut a lot of calories. Whipping up a quiche in the microwave means there’s no hot oven to deal with! There’s a healthy dose of bright green spinach in here, too, to add nutritional punch and some pretty color.

Cubed cheese, spinach, mushrooms and chopped onion for making quiche

 

 

Ingredients

Butter-flavored cooking spray
3⁄4 cup fresh white mushrooms, chopped
1⁄4 cup shallots, chopped
2 (10-ounce) packages frozen chopped spinach
1 tablespoon water
1⁄4 cup egg substitute
1⁄2 cup skim milk
1⁄2 cup low-fat Swiss cheese, diced
1⁄4 teaspoon ground nutmeg

 

Instructions

Spray a microwaveable casserole dish with butter-flavored cooking spray.

 

Mushrooms and onions ready for microwave for quiche

Add mushrooms and shallots, cover dish and microwave on high for 1 minute.

 

Spinach thawed in pan for quiche

Place frozen spinach and water on top of mushroom mixture. Cover and microwave on high for 3-1⁄2 minutes. Uncover and break up spinach, flipping it over. Recover and microwave on high for another 3-1⁄2 minutes. Remove from microwave and drain if there’s too much liquid.

In a separate bowl, combine egg substitute and milk. Stir in diced cheese and nutmeg.

Stir spinach, mushrooms and shallots in a casserole dish to combine.

 

Diced cheese, spinach and mushrooms in baking pan

Pour egg-milk-cheese mixture on top, cover and microwave on high for 4 minutes.

 

Recipe: Make Crustless Spinach and Cheese Quiche in the Microwave
Recipe Type: Brunch, dinner
Author: Adapted from: Eating Well After Weight Loss Surgery: Over 140 Delicious Low-Fat High-Protein Recipes to Enjoy in the Weeks, Months and Years After Surgery
Serves: 4 (3/4 cup) servings
Here’s a way to make a filling quiche, quickly and without the fat and calories that come with a crust.
Ingredients
  • Butter-flavored cooking spray
  • 3⁄4 cup fresh white mushrooms, chopped
  • 1⁄4 cup shallots, chopped
  • 2 (10-ounce) packages frozen chopped spinach
  • 1 tablespoon water
  • 1⁄4 cup egg substitute
  • 1⁄2 cup skim milk
  • 1⁄2 cup low-fat Swiss cheese, diced
  • 1⁄4 teaspoon ground nutmeg
Instructions
  1. Spray a microwaveable casserole dish with butter-flavored cooking spray.
  2. Add mushrooms and shallots, cover dish and microwave on high for 1 minute.
  3. Place frozen spinach and water on top of mushroom mixture. Cover and microwave on high for 3-1⁄2 minutes.
  4. Uncover and break up spinach, flipping it over. Recover and microwave on high for another 3-1⁄2 minutes.
  5. Remove from microwave and drain if there’s too much liquid.
  6. In a separate bowl, combine egg substitute and milk. Stir in diced cheese and nutmeg.
  7. Stir spinach, mushrooms and shallots in casserole dish to combine.
  8. Pour egg-milk-cheese mixture on top, cover and microwave on high for 4 minutes.
Serving size: 3/4 cup Calories: 107 Fat: 3.2 grams Carbohydrates: 7.5 grams Sodium: 166 milligrams Fiber: 4 grams Protein: 11.6 grams

 

Dinner Lunch Weight Management