Spinach Crustless Quiche

(Serves 6)

Ingredients:

2 eggs                                  1 chopped onion

2 egg whites                       125ml skimmed milk 

60g low-fat grated mozzarella cheese

salt and pepper to taste

275g frozen chopped spinach, thawed and drained

Directions:

1.   Preheat oven to 190 degrees C/375 degrees F. Spray 20cm (8in) round quiche tin with cooking spray.

2.   In large bowl, mix together the eggs, egg whites and milk. Add the spinach, onion, salt and pepper. Pour into prepared tin. Sprinkle with grated cheese.

3.   Bake 30 to 35 minutes or until quiche is light brown and cooked throughout. Cool slightly before serving.

Calories per serving: 81

Carbohydrates: 4g (grams) | Protein: 8g | Fat: 4g | Fiber: 1g

Tip: If you prefer, try a prepared crust, but beware of the extra 133 calories and 8 grams of fat you will add per serving.