Tomato and Spinach Crustless Quiche -- 127 cals/serving
Tomato and Spinach Crustless Quiche -- 127 cals/serving
2 tsp extra virgin olive oil
4 plum tomatoes, halved lengthwise
1/2 cp chopped red onion
1 clove garlic, minced
1 pckg (10oz) spinach, rinsed and drained, tough stems removed
3/4 cp shredded reduced-fat Cheddar cheese
3 lrg eggs
1 cp 1% milk
2 tbl grated Parmesan cheese
1.5 tsp Dijon mustard
1/8 tsp freshly ground black pepper
Preheat the oven to 350 degrees. Coat a 9" pie plate with cooking spray.
heat the oil in a large nonstick skillet over medium-high heat. Add the tomatoes cut side down. Cook for 5 mins or until browned. Turn the tomatoes over and add the onion and garlic. Cook, stirring occasionally, for 2 mins, or until the onion softens. Arrange the tomatoes cut side up in the pie plate. Spoon the onion and garlic around the tomatoes.
Add half of the spinach to the skillet and reduce the heat to medium. Cook for 4 mins or until wilted and drain in a colander. Repeat with the remaining spinach. When cool enough to handle, squeeze the spinach until dry. Coarsely chop. Sprinkle the spinach in between the tomatoes. Top with the Cheddar.
Whisk the eggs in a medium bowl. Add the milk, Parmesan, mustard and pepper. Whisk until well blended. Pour into the pie plate. Bake for 30-35 mins or until golden brown and puffed. Remove to a wire rack to cool. Serve warm or at room temperature, cut into wedges.
Makes 6 servings.
Per serving: 127 cals; 11g protein; 7g carbs; 6g fat; 115mg cholesterol; 260mg sodium; 2g dietary fiber.
2 tsp extra virgin olive oil
4 plum tomatoes, halved lengthwise
1/2 cp chopped red onion
1 clove garlic, minced
1 pckg (10oz) spinach, rinsed and drained, tough stems removed
3/4 cp shredded reduced-fat Cheddar cheese
3 lrg eggs
1 cp 1% milk
2 tbl grated Parmesan cheese
1.5 tsp Dijon mustard
1/8 tsp freshly ground black pepper
Preheat the oven to 350 degrees. Coat a 9" pie plate with cooking spray.
heat the oil in a large nonstick skillet over medium-high heat. Add the tomatoes cut side down. Cook for 5 mins or until browned. Turn the tomatoes over and add the onion and garlic. Cook, stirring occasionally, for 2 mins, or until the onion softens. Arrange the tomatoes cut side up in the pie plate. Spoon the onion and garlic around the tomatoes.
Add half of the spinach to the skillet and reduce the heat to medium. Cook for 4 mins or until wilted and drain in a colander. Repeat with the remaining spinach. When cool enough to handle, squeeze the spinach until dry. Coarsely chop. Sprinkle the spinach in between the tomatoes. Top with the Cheddar.
Whisk the eggs in a medium bowl. Add the milk, Parmesan, mustard and pepper. Whisk until well blended. Pour into the pie plate. Bake for 30-35 mins or until golden brown and puffed. Remove to a wire rack to cool. Serve warm or at room temperature, cut into wedges.
Makes 6 servings.
Per serving: 127 cals; 11g protein; 7g carbs; 6g fat; 115mg cholesterol; 260mg sodium; 2g dietary fiber.