Directions:
- Preheat oven to 350°.
- Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, squash, broccoli and pepper to pan; sauté 4 minutes or until veggies are tender.
- Sprinkle 25 g shredded parmesan cheese in a 9-inch pie plate coated with cooking spray. Top with veggie mixture. Top veggie mixture with Spinach
- Combine remaining 25 g parmesan cheese, egg, egg whites, cottage cheese, mozzarella cheese and milk in a large bowl; stir with a whisk.
- Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and baking powder in a small bowl, stirring with a whisk. Add flour mixture to egg mixture, stirring with a whisk until blended. Pour egg mixture over spinach and veggie mixture. Bake at 350° for 45 minutes or until a knife inserted in center of quiche comes out clean.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 120.69 Kcal (505 kJ) | ||
| Calories from fat | 36.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.09g | 6% | |
|---|---|---|---|
| Cholesterol | 56.4mg | 19% | |
| Sodium | 271.86mg | 11% | |
| Potassium | 215.63mg | 5% | |
| Total Carbs | 10.09g | 3% | |
| Sugars | 2.11g | 8% | |
| Dietary Fiber | 0.58g | 2% | |
| Protein | 10.38g | 21% | |
| Vitamin C | 5.4mg | 9% | |
| Iron | 1.1mg | 6% | |
| Calcium | 208.7mg | 21% | |
| Amount Per 100 g | |||
| Calories | 121.21 Kcal (507 kJ) | ||
| Calories from fat | 36.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.1g | 6% | |
|---|---|---|---|
| Cholesterol | 56.65mg | 19% | |
| Sodium | 273.04mg | 11% | |
| Potassium | 216.56mg | 5% | |
| Total Carbs | 10.13g | 3% | |
| Sugars | 2.12g | 8% | |
| Dietary Fiber | 0.58g | 2% | |
| Protein | 10.42g | 21% | |
| Vitamin C | 5.4mg | 9% | |
| Iron | 1.1mg | 6% | |
| Calcium | 209.6mg | 21% | |
* 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.
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