Cooking at Home - Herbed Spinach Quiche Portabella Caps

PROMO 64J1 Food - Cooking Egg Flour dough - flickrcc - Leda - public domain
Published Saturday, April 13, 2019

Makes:   4 Servings 

Prep time: 45 minutes

Here's a savory, healthful, time-saving twist to breakfast quiche. Use portabella mushroom caps instead of high-fat pie pastry to make individual quiches.

Ingredients

  • 4 portabella mushrooms (3-inch diameter)
  •   cooking spray
  • 3 large eggs
  • 6 egg whites from 6 eggs
  • 1/2 cup whole-wheat grated bread crumbs
  • 1/4 cup nonfat milk
  • 1 teaspoon low-sodium garlic & herb blend
  • 1 cup cooked and drained, chopped, frozen spinach
  • 1/4 cup reduced-fat Parmesan cheese, divided

Directions

  1. Place oven rack in center of oven; preheat oven to 375 degF.
  2. Remove portabella stems; wipe clean with damp paper towel.
  3. Spray baking sheet with cooking spray, and place mushroom caps on baking sheet.
  4. In a mixing bowl, whisk together all remaining ingredients, except 1 tbsp Parmesan cheese.
  5. Coat 10-inch non-stick pan with cooking spray and heat over medium flame.
  6. Cook and scramble egg mixture until it just starts to thicken. Remove from heat.
  7. Using a large spoon, scoop partially cooked, hot egg mixture into portabella caps.
  8. Sprinkle tops with remaining Parmesan cheese. Bake about 20 minutes.
  9. Serve immediately.

Notes

Serving Suggestions: Serve with strawberries and orange slices (or other fresh, frozen, or canned fruit), water with lime or lemon slice/wedge.

Source: Produce for Better Health Foundation

Nutrition Information

Nutrients Amount

Calories 190 

Total Fat 6 g

Saturated Fat 2 g

Cholesterol 145 mg

Sodium 330 mg

Total Carbohydrate 14 g

Dietary Fiber 4 g

Total Sugars 4 g

Added Sugars included 1 g

Protein 17 g

Vitamin D 9 mcg

Calcium 203 mg

Iron 3 mg

Potassium 648 mg