Healthy Spinach Mushroom Quiche Recipe

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Healthy Spinach Mushroom Quiche
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Ingredients:

Directions:

  1. Crust:.
  2. Put mug of water with ice in fridge first to get nice and cold.
  3. Mix flours and salt.
  4. In a 1/3 cup measuring cup i added the 1 tablespoon flax, 3 tablespoons water then topped off with the canola oil. mix
  5. Cut it in with a pastry cutter or knife, until pea size chunks occur.
  6. Then 1 tablespoon at a time of the iced water, fluff in with a fork until it looks moistened and all starts forming some nice little golf balls. about 3.
  7. Gather into a ball.
  8. On floured surface roll out into circle big enuf for your pie dish. 9 inch i think.
  9. Roll around rolling pin then roll out on top of pie dish.
  10. Prick with fork.
  11. Cover loosely with foil.
  12. Bake at 450 for 7-8 minutes.
  13. Reduce heat to 350 after crust is done.
  14. For stuffing.
  15. Saute onion, garlic til translucent and a little caramelizing.
  16. Thaw spinach(i microwaved) squeeze out water.
  17. Either saute shrooms with onion, or i steamed via microwave(covered bowl in microwave for 1-2 minutes).
  18. Add spinach and steamed shrooms.
  19. Mix.
  20. Spread into pie dish.
  21. Mix eggs, salt pepper spices milk in a bowl. dump into pie plate, gently mix.
  22. Sprinkle with the cheese.
  23. Bake at 350 for about 30-40 minutes.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 345.94 Kcal (1448 kJ)
Calories from fat 138.64 Kcal
% Daily Value*
Total Fat 15.4g 24%
Cholesterol 173.21mg 58%
Sodium 666.36mg 28%
Potassium 401.39mg 9%
Total Carbs 37.71g 13%
Sugars 3.48g 14%
Dietary Fiber 4.87g 19%
Protein 15.15g 30%
Vitamin C 5mg 8%
Vitamin A 0.4mg 13%
Iron 4.8mg 27%
Calcium 241mg 24%
Amount Per 100 g
Calories 150.49 Kcal (630 kJ)
Calories from fat 60.31 Kcal
% Daily Value*
Total Fat 6.7g 24%
Cholesterol 75.35mg 58%
Sodium 289.87mg 28%
Potassium 174.61mg 9%
Total Carbs 16.4g 13%
Sugars 1.52g 14%
Dietary Fiber 2.12g 19%
Protein 6.59g 30%
Vitamin C 2.2mg 8%
Vitamin A 0.2mg 13%
Iron 2.1mg 27%
Calcium 104.9mg 24%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.4
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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