Herbed Spinach Quiche Portabella Caps
By Fruits & Veggies - More Matters
Here's a savory, healthful, time-saving twist to breakfast quiche. Use portabella mushroom caps instead of high-fat pie pastry to make individual quiches.

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  • Prep Time: 45 minutes
Category: Main Dishes
Serves: 4
Cups of Fruits & Vegetables per Serving: 1.25
Think Variety; Think Color: White, Green

Ingredients

  • 4 portabella mushrooms, 3-inch diameter
  • Cooking spray
  • 3 large eggs
  • Egg whites from 6 eggs
  • ½ cup whole wheat grated bread crumbs (Panko)
  • ¼ cup nonfat milk
  • 1 tsp low-sodium garlic & herb blend (like Mrs. Dash)
  • 1 cup cooked and drained, chopped, frozen spinach
  • ¼ cup reduced-fat Parmesan cheese, divided
  • Directions

    1. Place oven rack in center of oven; preheat oven to 375 degrees F.
    2. Remove portabella stems; wipe clean with damp paper towel.
    3. Spray baking sheet with cooking spray and place mushroom caps on baking sheet.
    4. In a mixing bowl, whisk together all remaining ingredients, except 1 tbsp Parmesan cheese.
    5. Coat 10-inch non-stick pan with cooking spray and heat over medium flame.
    6. Cook and scramble egg mixture until it just starts to thicken.
    7. Remove from heat. Using a large spoon, scoop partially-cooked, hot egg mixture into portabella caps.
    8. Sprinkle tops with remaining Parmesan cheese.
    9. Bake about 20 minutes.
    10. Serve immediately.

    Nutritional Information

    • Calories:    190
    • Carbohydrates:    14g
    • Total Fat:    6g
    • Cholesterol:    145mg
    • Saturated Fat:   2g
    • Dietary Fiber:    4g
    • % of Calories from Fat:    32%
    • Sodium:    330 mg
    • Protein:    17g
    • Recipe Credit
    • Recipe courtesy of Mushroom Council & Egg Nutrition Center.

     

     

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