Crust-less Spinach and Cheese Quiche (makes 4 servings)

Ingredients:


Butter-flavored cooking spray
¼ cup egg substitute
¾ cup fresh white mushrooms, chopped            
½ cup skim milk
¼ cup shallots, chopped
½ cup low-fat Swiss cheese, diced
2 10-ounce packages frozen chopped spinach
¼ teaspoon ground nutmeg
1 tablespoon water



Directions:


Spray the microwaveable casserole dish with butter-flavored cooking spray. Add mushrooms and shallots, cover the dish and microwave on high for 1 minute. Place frozen spinach and water on top of mushroom mixture. Cover and microwave on high for 3½ minutes. Uncover and break up spinach, flipping it over. Re-cover and microwave on high for another 3½ minutes. Remove from microwave and drain if too much liquid remains. In a separate bowl, combine the egg substitute and milk and stir in diced cheese and nutmeg. Stir the spinach, mushrooms and shallots in casserole dish to combine. Pour egg-milk-cheese mixture on top, cover and microwave on high for 4 minutes.



Nutrition Information:


Serving size: ¼ of the dish
Calories: 142.77
Fat: 4.16g
Protein: 15.52g
Carbohydrates: 10.02g
Fiber: 3.3g