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 °F.
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