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Crustless Spinach and Mushroom Quiche
From: Mealleaniyumm! - All That's Missing is the Fat! by Norene Gilletz
(Gourmania; March 1989; ISBN:0969797222; Ring Bound)
Cookbook Heaven @ recipelink.com
The processor makes quick work of this healthy, flavor-packed quiche!
Yield: 10 wedges or 3 dozen miniatures
Reheats and/or freezes well
- 10 oz. (300 g) pkg. frozen spinach
- 1 large onion
- 1/2 cup red pepper
- 2 teaspoon canola oil
- 1/2 lb. mushrooms
- 2 cloves garlic, minced
- 2 slices whole wheat bread
- 1 egg plus 2 egg whites
- 3/4 cup skim milk
- 1/2 cup grated low-fat Swiss or Cheddar cheese
- 1 cup low-fat Ricotta or cottage cheese
- 2 tablespoons grated Parmesan cheese
- Salt and pepper, to taste
- 1 tablespoon minced fresh dill
- Preheat oven to 350 degrees F. Spray a 10-inch ceramic quiche dish with non-stick spray (or spray miniature muffin pans very well). Pierce package of spinach with a sharp knife in several places. Place on a microsafe plate and microwave on HIGH for 3 to 4 minutes, until defrosted. When cool, remove from package and squeeze dry.
- In the processor, chop onion and red pepper with quick on/offs. In a large nonstick skillet, heat oil on medium-high. Saute onion and pepper until soft, about 5 minutes. Chop mushrooms with quick on/offs. Add to skillet along with garlic. Saute 5 minutes longer. Remove from heat; cool slightly.
- Process bread to make soft crumbs. Add spinach and process until fine. Add egg, egg whites, milk and cheeses; mix well. Add sauteed vegetables and mix with quick on/offs. Add seasonings and dill. Spoon mixture into prepared pan(s) and bake at 350 degrees F until golden. Bake minis 18 to 20 minutes or a large quiche for 40 to 45 minutes.
115 calories per wedge, 5.3 g fat (3.6 g saturated), 37 mg cholesterol, 9 g protein, 9 g carbohydrate, 220 mg sodium, 230 mg potassium, 1 mg iron, 2 g fibre, 240 mg calcium.
- Garden Vegetable Quiche: Omit spinach and mushrooms. Substitute a 10 oz. (300 9) pkg. frozen mixed vegetables (e.g. broccoli, cauliflower, carrots). Cook frozen vegetables as per package directions. Add to quiche mixture along with sauteed vegetables in Step 3.
- Each miniature quiche contains 32 calories, 1.5 g fat (1 g saturated) and 10 mg cholesterol.
- Chef's Serving Secrets!
Instead of using mini muffin tins, pour quiche mixture into a sprayed 7 x 11-inch casserole. Bake at 350 degrees F about 40 minutes. Cut into small squares.
- For a crowd, double the recipe and bake it in a sprayed 10" x 15" jelly roll pan. (Sometimes I sprinkle the bottom of the pan lightly with seasoned bread crumbs before adding quiche mixture.) Cut in large squares as a main dish or small squares as hors d'oeuvres.
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