100 Healthy Recipes
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Ingredients
- 2 cups mushrooms, sliced
- 1 onion, diced medium
- 1 pounds package chopped spinach, thawed and drained
- 1/2 cups plain bread crumbs
- 2 cups nonfat skim milk
- 1 cups nonfat egg substitute or egg whites
- 1/2 cups grated parmesan cheese
- 1/2 teaspoons garlic powder
- 1/2 teaspoons black pepper
- 1/2 teaspoons dried italian seasoning
Preparation:
- Preheat oven to 350 degrees F.
- Lightly spray a large, non-stick skillet with cooking spray and heat over medium-high heat. Saute mushrooms and onion until golden, about 3 minutes.
- Add spinach and cook about 4 minutes. Add bread crumbs, stir and place into deep dish quiche pan.
- Combine remaining ingredients in medium bowl and pour over vegetables in quiche pan.
- Bake for 35-45 minutes or until firm in center. Allow to stand for 5 minutes before cutting and serving.
Diet Exchange
| Other Carbohydrates | 0.0 |
| Very Lean Meat |
0.5 |
| Fat | 0.5 |
| Milk | 0.5 |
| Vegetable | 1.0 |
| Fruit | 0.0 |
| Lean Meat | 0.5 |
| Bread/Starch | 0.5 |
Nutrition Information
| Amount Per Serving |
| Calories |
170 |
| Calories from Fat |
35 |
| Total Fat |
4g |
| Saturated Fat |
1.5g |
| Cholesterol | 10mg |
| Sodium |
400mg |
| Total Carbohydrate |
17g |
| Dietary Fiber | 2g |
| Sugars |
8g |
| Protein |
14g |
| Vitamin A |
50% |
| Vitamin C |
6% |
| Calcium |
30% |
| Iron |
15% |
