Low Fat Crustless Mushroom Quiche Recipe

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Ingredients:

Serving

2 cups sliced mushrooms
1 onion, diced medium
10 oz chopped spinach, thawed and sqeezed dry
1/4 cup plain breadcrumbs
2 cups skim milk
8 egg whites
1/4 cup parmesan cheese
1 tsp garlic powder
1 tsp italian seasoning
1/2 tsp fresh cracked black pepper

Directions:

Preheat oven to 350*F.
In a nonstick skillet, saute onion and mushrooms in 2 -3 tbsp of water until almost tender.
Add spinach and cook until all moisture is evaporated (about 4 minutes).
Add bread crumbs, stir and place into a quiche pan which has been sprayed with nonstick cooking spray.
Combine remaining ingredients in medium mixing bowl and pour over vegetables in quiche pan.
Bake for 35 to 45 minutes or until firm in center.
Allow to stand for 5 minutes before cutting and serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	109.25 Kcal (457 kJ)
Calories from fat	15.48 Kcal
		% Daily Value*
Total Fat	1.72g	3%
Cholesterol	5.86mg	2%
Sodium	267.6mg	11%
Potassium	581.72mg	12%
Total Carbs	11.22g	4%
Sugars	5.99g	24%
Dietary Fiber	1.74g	7%
Protein	11.76g	24%
Vitamin C	15.8mg	26%
Iron	1.9mg	10%
Calcium	300.5mg	30%

Amount Per 100 g
Calories	47.81 Kcal (200 kJ)
Calories from fat	6.78 Kcal
		% Daily Value*
Total Fat	0.75g	3%
Cholesterol	2.56mg	2%
Sodium	117.1mg	11%
Potassium	254.57mg	12%
Total Carbs	4.91g	4%
Sugars	2.62g	24%
Dietary Fiber	0.76g	7%
Protein	5.15g	24%
Vitamin C	6.9mg	26%
Iron	0.8mg	10%
Calcium	131.5mg	30%

* 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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