Herbed Spinach Quiche Portabella Caps
Advertisement
Ingredients
- 4 portabella mushrooms (3-inch diameter)
- cooking spray
- 3 large eggs
- 6 egg whites from 6 eggs
- 1/2 cup bread crumbs (whole-wheat if available)
- 1/4 cup nonfat milk
- 1 teaspoon low-sodium garlic & herb blend
- 1 cup cooked and drained, chopped, frozen spinach
- 1/4 cup reduced-fat Parmesan cheese, divided
Instructions
- Place oven rack in center of oven; preheat oven to 375 °F.
- Remove portabella stems; wipe clean with damp paper towel.
- Spray baking sheet with cooking spray, and place mushroom caps on baking sheet.
- In a mixing bowl, whisk together all remaining ingredients, except 1 tbsp Parmesan cheese.
- Coat 10-inch non-stick pan with cooking spray and heat over medium flame.
- Cook and scramble egg mixture until it just starts to thicken. Remove from heat.
- Using a large spoon, scoop partially cooked, hot egg mixture into portabella caps.
- Sprinkle tops with remaining Parmesan cheese. Bake about 20 minutes.
- Serve immediately.
Nutrition
| Calories | 190 |
|---|---|
| Protein | 17 g |
| Total Fat | 6 g |
| Saturated Fat | 2 g |
| Cholesterol | 145 mg |
| Sodium | 330 mg |
| Carbohydrates | 14 g |
| Dietary Fiber | 4 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: Produce for Better Health Foundation