Description
A healthy low sodium quiche made with fresh vegetables and low-fat cheese, perfect for a nutritious meal.
Ingredients
Scale
- 1 pre-made whole wheat pie crust
- 1 cup fresh spinach, chopped
- 1 cup mushrooms, sliced
- 4 large eggs
- 1 cup low-fat milk
- 1 cup shredded low-fat cheese (e.g., cheddar or mozzarella)
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
Instructions
- Preheat your oven to 375°F (190°C).
- In a large skillet, sauté the chopped spinach and sliced mushrooms over medium heat until the spinach is wilted and the mushrooms are tender, about 5 minutes. Remove from heat and let cool slightly.
- In a mixing bowl, whisk together the eggs, low-fat milk, black pepper, garlic powder, and onion powder until well combined.
- Add the sautéed vegetables to the egg mixture and stir in the shredded cheese. Mix well to ensure everything is evenly distributed.
- Pour the mixture into the pre-made whole wheat pie crust, spreading it evenly.
- Bake in the preheated oven for 30-35 minutes, or until the quiche is set and golden brown on top.
- Remove from the oven and let cool for 5-10 minutes before slicing. Serve warm or at room temperature.
Notes
- Can substitute spinach with other vegetables like kale or bell peppers.
- For added protein, consider mixing in cooked ham or turkey.
- This quiche can be enjoyed warm or at room temperature.
- Prep Time: 15
- Cook Time: 35
- Category: Main Dish
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 slice
- Calories: 180
- Sugar: 2g
- Sodium: 50mg
- Fat: 8g
- Saturated Fat: 3g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 2g
- Protein: 10g
- Cholesterol: 120mg