"Melty Pocket" Spinach and Tomato Quiche (94cal/Serving!) Recipe

Looking for an easy "Melty pocket" Spinach and Tomato Quiche (94cal/serving!) recipe? Learn how to make "Melty pocket" Spinach and Tomato Quiche (94cal/serving!) using healthy ingredients.


Submitted by k_angel604

Makes 6 servings



This Quiche is light, healthy and very easy to make. Calories could be lowered even more by using only egg whites and only 1 of the two cheeses in recipe. You could also add mushrooms or other veggies, maybe even a bit of fat free ham/turkey meat. I usually eat two pieces (servings) and a nice big salad for dinner - less than 400 cals all together!

Recipe Ingredients for "Melty pocket" Spinach and Tomato Quiche (94cal/serving!)

1 Whole Egg
5 Egg Whites
2 tablespoon Parmesan Cheese
1 slice Kraft Fat Free Singles
6 Cherry Tomatoes, quartered
1 1/2 cup Spinach, cooked
1/2 White Onion, chopped into small pieces
1 clove Garlic, finely chopped
3/4 cup Skim Milk
1/2 cup Fat Free Sour Cream

Recipe Directions for "Melty pocket" Spinach and Tomato Quiche (94cal/serving!)

  1. Cook spinach in a pan, remember you need at least 2-3x more raw spinach to yield 1.5 cups cooked. When cooked, take off heat, and wrap in paper towels to remove excess moisture. (could also use previously frozen/canned varieties.) I prefer fresh.

  2. Chop up onions, garlic. Combine in pan with some pam. This smells amazing btw! You can add any seasonings into this portion. Salt, pepper to taste, or spices. I don't personally like to add anything except a shake or two of "Mrs. Dash - Original, no salt added". Let cook until onions soft and slightly browned.

  3. In a large bowl, combine eggs, skim milk and fat free sour cream. Using a whisk, beat mixture until the sour cream is completely dissolved.

  4. Cut cherry tomatoes, I like big chunks, throw them in the pan with Onions and garlic. Take the Spinach (which should be relatively dry by now) and also put that back in pan with everything else. Let simmer together for a couple minuets.

  5. Cut the fat free single into little squares.

  6. Take a small baking dish. Put contents of pan into the bottom and spread out evenly. Take egg mixture and pour evenly over top of veggies in baking dish. the mixture should just cover the veggies. If not, quickly whip up a little bit more egg mixture.

  7. Sprinkle Parmesan cheese all over the top. Optional: mix the mixture a bit so Parmesan gets on the INSIDE of quiche - but try to keep contents relatively even throughout pan.

  8. Now take the little squares of fat free singles and place them all over the top of the quiche evenly. After, take a knife/fork and push each little piece INTO the quiche mixture (below surface, but not on the bottom - just so you can't see them!)

  9. Put in oven, 450F for about 15 mins and turn down heat to 350F for 10 mins. *cooking times may vary). Watch the quiche! Should be lightly browned on top and knife should come out clean.

  10. When the quiche is done let it cool for later or serve warm. Remember to heat up the quiche at least a little before serving, so that the little bits of fat free singles throughout the quiche end up being little melting pockets of ooey gooey goodness! ENJOY!

Categories

Cheese, Dairy, Eggs, Tomatoes, Vegetables, Appetizers, Breakfast, Brunch, First Course, Main Dish, Side Dish, Snacks, Bake, Saute, Simmer

Nutrition Facts
Serving Size 232.1g
Amount Per Serving
Calories
94
Calories from Fat
16
% Daily Value*
Total Fat
1.8g
3%
Saturated Fat
0.7g
3%
Trans Fat
0.0g
Cholesterol
35mg
12%
Sodium
168mg
7%
Potassium
508mg
15%
Total Carbohydrates
11.5g
4%
Dietary Fiber
1.8g
7%
Sugars
7.2g
Protein
8.8g
Vitamin A 41% Vitamin C 31%
Calcium 14% Iron 4%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in calcium
  • High in phosphorus
  • High in potassium
  • High in riboflavin
  • High in selenium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
  • High in sugar
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