Tuesday, July 12, 2011

Spinach Crustless Quiche

(Serves 6)
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
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.


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