Crustless Spinach, Onion and Feta Quiche - 13.3g Carbs, 2.2g Fiber, 2.9g Sugar
From: Sparkpeople user JENNLOVE
Technically this is a crustless quiche, but the addition of flour
makes for a delicious crusty bottom and sides.
Prep: 20 min
Cook: 25 min
Servings: 6
1 medium onion, diced
6 oz fresh baby spinach
2 large eggs
1/2 cup egg beaters (liquid substitute)
1/2 cup all purpose flour
1/2 tsp baking powder
Pinch cayenne pepper
1 1/3 cups non fat milk
1/2 cup feta cheese
Preheat oven to 400F.
Lightly grease a 10-inch quiche/tart pan (or a pie plate).
In a medium frying pan, cook diced onion with a bit of vegetable oil
(or cooking spray) over medium-high heat until translucent and tender.
Add in fresh spinach and cook until just wilted. Set aside to cool
for a few minutes.
In a large mixing bowl, whisk together eggs, flour, and baking powder. Whisk in milk, then stir in spinach-onion mixture.
Pour quiche base into prepared pan. Top with feta cheese.
Bake for 25 minutes, or until center is set and the outside edge is
golden brown.
Let set for 5 minutes, then slice and serve.
Servings: 6
Nutrition per Serving:
132.9 Calories, 4.8g Total Fat, 2.5g Saturated Fat, 0.5g Polyunsaturated Fat, 1.3g Monounsaturated Fat, 74.1mg Cholesterol, 252.4mg Sodium, 379mg Potassium, 13.3g Total Carbs, 2.2g Dietary Fiber, 2.9g Sugars, 10.1g Protein
User Review:
NURSEHOLLY2 - Incredible!
I found this recipe the other day and tried it but instead of making
it in a pie plate I made it in muffin tins. It is a great size, I froze the leftovers and just grab and go by lunch they are thawed and make a great tasty lunch. Thanks for sharing. - 1/14/10
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