FAT FREE QUICHE Recipe
Quiche is not only high in protein, but adding a vegetable to the recipe makes it a healthy and balanced family meal.This meal is certainly an ideal choice for those who want to eat on a budget while still enjoying some cafe style flavor.
Ingredients
- 1 tablespoon vegetable oil
- 1 onion, chopped
- 1 cup chopped spinach
- 4 eggs, beaten
- 1 cup grated cheese of your choice
- 1/4 teaspoon salt
- 1/8 teaspoon ground black pepper
Directions
- Preheat oven to 350 degrees Fahrenheit (175 degrees Celsius). Lightly grease pie pan. Heat oil in a large skillet over medium-high heat.
- Add onions and cook, stirring occasionally, until onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated.
- In a large bowl, combine eggs, cheese, salt, and pepper. Add spinach mixture and stir to blend. Scoop into prepared pie pan.
- Bake in preheated oven until eggs have set. Let cool for 10 minutes before serving.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 77g | |
| Recipe makes 4 servings | |
| Calories 104 | |
| Calories from Fat 70 | 67% |
| Total Fat 7.82g | 10% |
| Saturated Fat 1.63g | 7% |
| Trans Fat 0.09g | |
| Cholesterol 186mg | 62% |
| Sodium 212mg | 9% |
| Potassium 126mg | 4% |
| Total Carbs 2.89g | 1% |
| Dietary Fiber 0.6g | 2% |
| Sugars 1.41g | 1% |
| Protein 5.97g | 10% |
