Crustless Asparagus Spinach Quiche

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Lose the fat and the guilt with this makeover.

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Description

Lose the fat and the guilt with this makeover of a breakfast favorite.

 

A pie isn’t a pie without a buttery, flaky crust, and on special occasions, it’s worth the indulgence and the extra calories and fat. But breakfast is a time for substance. It’s the most important meal of the day, so you shouldn’t load it up with anything you don’t really need. Trim your waistline and boost your feel-good quotient by eliminating the crust from this wholesome, protein-packed quiche. In our recipe we’ve cut the calories, saturated fat, sodium and carbohydrate tallies in half or better.

Crustless Asparagus Spinach Quiche
Author: Debra Rouse, ND
Serves: 8
Ingredients
  • 1 tablespoon olive oil
  • 1/4 cup chopped shallots
  • 1 1/2 cups chopped asparagus
  • 1 cup chopped spinach
  • 1 cup shredded Swiss cheese
  • 1/4 cup roasted tomato slices
  • 6 eggs
  • 4 egg whites
  • 1/2 cup half-and-half
  • 3/4 cup whole milk
  • 1 dash salt
  • 1 dash pepper, to taste
  • 1 dash nutmeg
  • 1 dash parsley
Instructions
  1. Preheat oven to 375. Prepare a glass or ceramic pie dish by coating evenly with cooking oil spray.
  2. In a large skillet, heat olive oil over medium high. add shallots, asparagus and spinach, and sauté for about 5 minutes, stirring frequently. Spread vegetables evenly over bottom of prepared pie dish. Sprinkle cheese on top of vegetables. Place roasted tomato slices evenly over vegetable mixture.
  3. Whisk together eggs, egg whites, half-and-half, milk, salt, pepper, nutmeg and parsley. Pour over cheese and vegetables. Bake about 45 minutes or until knife inserted in center comes out clean. Cut into eight wedges.
Calories: 176 Fat: 12g Saturated fat: 5g Carbohydrates: 5g Sodium: 172mg Fiber: 1g Protein: 13g Cholesterol: 181mg

 

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