Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

S.a.M. Quiche Recipe

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


Submitted by blu2cute4u

Makes 8 servings



Spinach, Asparagus, and Mushroom Quiche with a Quinoa Crust.

Recipe Ingredients for S.A.M. Quiche

1/2 cup Quinoa
1 cup Soup, stock, chicken, home-prepared
1 cup pieces Mushrooms
1/2 cup Asparagus
1 cup Spinach
1 1/2 cup Cheese
1/4 cup Gold Medal All Purpose Flour
1 1/2 cup Milk, Nonfat, Fluid
1 cup Egg Beaters

Recipe Directions for S.A.M. Quiche

  1. To prepare quinoa, place in small sauce pan with stock.

  2. Boil for 5 minutes, cover and set aside for another 15.

  3. Once finished and cooled, combine with 2 tablepoons of flour and form into a greased pan.

  4. Toast for 15 minutes in the oven.

  5. Saute vegetables with garlic powder and onion powder (to flavor and add moisture I do this in a bit of stock.)

  6. Layer vegetables with cheese over the quinoa.

  7. In a bowl combine milk, eggs, and remaining flour. Pour over vegetables.

  8. Bake for 40-55 minutes at 350 or until knife comes clean out the center.

  9. Serve

Categories

Breakfast

Nutrition Facts
Serving Size 194.7g
Amount Per Serving
Calories
179
Calories from Fat
65
% Daily Value*
Total Fat
7.2g
11%
Saturated Fat
4.0g
20%
Trans Fat
0.0g
Cholesterol
21mg
7%
Sodium
410mg
17%
Potassium
369mg
11%
Total Carbohydrates
16.0g
5%
Dietary Fiber
2.0g
8%
Sugars
4.1g
Protein
13.0g
Vitamin A 54% Vitamin C 7%
Calcium 25% Iron 11%
* 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
B+
  Good points
  • High in calcium
  • Very high in vitamin A
  •   Bad points
  • High in saturated fat
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement