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