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Quiche Recipe

Looking for an easy Quiche recipe? Learn how to make Quiche using healthy ingredients.


Submitted by emilyd22222

Makes 1 serving



http://allrecipes.com/Recipe/Spinach-Quiche-2/Detail.aspx

Recipe Ingredients for Quiche

30 g spinach
25 g broccoli
27 g onions, finely chopped
40 g mushrooms
20 g egg whites
110 g nonfat cottage cheese
55 g shredded Cheddar cheese

Recipe Directions for Quiche

  1. Preheat oven to 325 degrees F (165 degrees C). Lightly grease a 9 inch pie or quiche pan.

  2. Place drained spinach, broccoli, and onions in a small saucepan. Add garlic. Cook over medium heat, stirring occasionally until soft. Drain off any remaining liquid. Stir in egg whites, cottage cheese, feta, and Cheddar cheese. Add spices. Pour mixture into prepared pan.

  3. Bake uncovered in preheated oven for 45 minutes. Remove from oven and sprinkle with a mixture of Fiber One and parmesan. Spray with butter spray. Return to oven and bake for an additional 15 minutes, until eggs are set.

Categories

Main Dish

Nutrition Facts
Serving Size 307.0g
Amount Per Serving
Calories
216
Calories from Fat
3
% Daily Value*
Total Fat
0.3g
0%
Trans Fat
0.0g
Cholesterol
14mg
5%
Sodium
1039mg
43%
Potassium
446mg
13%
Total Carbohydrates
14.3g
5%
Dietary Fiber
2.1g
8%
Sugars
7.2g
Protein
36.4g
Vitamin A 79% Vitamin C 58%
Calcium 63% Iron 8%
* 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
95% confidence
B
  Good points
  • No saturated fat
  • Low in cholesterol
  • Very high in calcium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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