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Spinach and Feta Crustless Quiche- prep: 10 minutes
- cook: 60 minutes
- servings: 4
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 478 % Daily Value *
- Total Fat: 34 g 52.41%
- Saturated Fat: 14 g 71.8%
- Trans Fat: 0 g %
- Cholesterol: 152 mg 50.71%
- Sodium: 1613 mg 67.21%
- Calcium: 513 mg 51.29%
- Potassium: 470 mg 13.43%
- Magnesium: 0 mg 0%
- Iron: 3 mg 14.89%
- Zinc: 0 mg 0%
- Total Carbohydrate: 17 g %
- Dietary Fiber: 4 g 14.88%
- Sugar: 5 g
- Protein: 27 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 1 g
- Vitamin A 142.1%
- Vitamin C 48.69%
- Vitamin D 11.5%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges- Exchange - Fat6
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch1
- Exchange - Vegetables0
- Exchange - Lean Meat3
- Exchange - Alcohol0
MyPlate Info- MyPlate - Grain Total0 oz-eq
- MyPlate - Vegetable Total2 c
- MyPlate - Fruit0 c
- MyPlate - Dairy1 c
- MyPlate - Protein Total1 oz-eq
Ingredients
2 large eggs
1/2 cup egg white (or 4 egg whites)
1 small onion dice
1 cup shredded cheese (Your preference, I used colby jack)
1 cup feta cheese low fat
10 oz frozen spinach thawed, water squeezed out
1/8 tsp salt
1/4 tsp pepper
2 tsp canola oil
2 tbsp panko bread crumbs
Instructions
Preheat the oven to 375 degrees fahrenheit (190 degrees celsius). Use a paper towel to lightly coat the inside of a casserole dish with 1 tsp of canola oil. Sprinkle the breadcrumbs onto the oiled dish.
Pour the other 1 tsp of oil in a frying pan and heat over medium heat. Add the onion and cook until translucent (about 5 mins).
Add the spinach to the onion and cook out the remaining moisture from the spinach (about 3-5 minutes more). Let the pan cool while you prepare the next step.
In a bowl, mix together the eggs, egg white, shredded cheese, feta cheese, salt, and pepper. Pour this mixture into the cooled pan with the spinach and onion, mix well.
Pour the mixture into the casserole dish, on top of the breadcrumbs, and bake in the oven until done, 30-45 minutes.