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Light Spinach and Mushroom Quiche Recipe

Light Spinach and Mushroom Quiche Recipe

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Ingredients

Count

Nutrition

213

Calories

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Ingredients:

Serving

3/4 cup all-purpose flour
1/4 tsp salt
2 tbsp vegetable oil
2 tbsp cold water
vegetable cooking spray
2 cups sliced fresh mushrooms
1/2 cup chopped onion
2 cloves garlic, minced
1 cup nonfat cottage cheese
3/4 cup frozen egg substitute, thawed
1/2 cup skim milk
1 tbsp dijon mustard
1/4 tsp pepper
1/4 tsp ground whole thyme
1 (10-oz) package frozen chopped spinach, thawed and drained
1/4 cup plus 2 tbsp (1 1/2 oz) shredded reduced-fat swiss cheese

Directions:

Combine flour and salt. Combine oil and water; stir well. Add oil mixture to dry ingredients, stirring with a fork just until dry ingredients are moistened. Shape into a ball; chill 30 minutes.
Roll dough to 1/8-inch thickness between 2 sheets of heavy-duty plastic wrap. Place in freezer 5 minutes. Remove bottom sheet of plastic wrap. Fit dough into a 10-inch quiche dish; remove top sheet of plastic wrap. Fold edges under and flute, if desired. Prick bottom of pastry shell lightly with a fork. Bake at 400° for 15 minutes or until golden.
Coat a nonstick skillet with cooking spray; place over medium-high heat until hot. Add mushrooms, onion, and garlic; saute until tender. Combine cottage cheese and next 5 ingredients; stir in spinach and mushroom mixture. Spoon mixture into prepared pastry shell. Bake at 350° for 35 minutes. Remove from oven, and sprinkle with Swiss cheese. Bake 5 minutes or until cheese melts. Let stand 10 minutes before slicing.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	212.62 Kcal (890 kJ)
Calories from fat	61.88 Kcal
		% Daily Value*
Total Fat	6.88g	11%
Cholesterol	130.93mg	44%
Sodium	362.03mg	15%
Potassium	325.12mg	7%
Total Carbs	18g	6%
Sugars	6.9g	28%
Dietary Fiber	0.93g	4%
Protein	18.75g	37%
Vitamin C	1.9mg	3%
Iron	1.1mg	6%
Calcium	199.9mg	20%

Amount Per 100 g
Calories	183.92 Kcal (770 kJ)
Calories from fat	53.53 Kcal
		% Daily Value*
Total Fat	5.95g	11%
Cholesterol	113.26mg	44%
Sodium	313.17mg	15%
Potassium	281.24mg	7%
Total Carbs	15.57g	6%
Sugars	5.97g	28%
Dietary Fiber	0.8g	4%
Protein	16.22g	37%
Vitamin C	1.7mg	3%
Iron	0.9mg	6%
Calcium	172.9mg	20%

* 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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