|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 16g||20%|
|Saturated Fat 8g||38%|
|Total Carbohydrate 38g||14%|
|Dietary Fiber 3g||12%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
A low-calorie spinach Parmesan quiche is just what you might be looking for if you are looking for a fancy but easy dish for a luncheon or a quick weeknight dinner.
This lower-calorie version eliminates a lot of the fat and calories from the dish with some substitutions. Instead of a calorie-laden crust, save yourself time and calories by using a pre-made flour tortilla for the base of the quiche. Using egg whites in place of some of the eggs also cuts down on the fat and cholesterol without sacrificing texture. Fresh spinach, minced onion, and two cheeses add flavor to this vegetarian dish.
Serve low-calorie spinach and Parmesan quiche with a simple side salad for a light but delicious meal. A refreshing fruit salad is a nice healthy addition, too.
- 1 large tortilla (burrito-sized)
- 1/4 cup onion (minced fine)
- 2 cups fresh spinach (torn)
- 3 eggs
- 3 egg whites (save the leftover yolks for another recipe)
- 1 cup part-skim mozzarella cheese (4 ounces; shredded)
- 1/4 cup Parmesan cheese (2 ounces; shredded)
- 1/2 cup skim milk
- 1/4 teaspoon salt
- 1 dash ground black pepper
Gather the ingredients.
Preheat the oven to 375 F. Spray a 9-inch pie plate with non-stick cooking spray.
Place the tortilla in the pie plate, pressing the edges of the tortilla around the sides of the pie plate to line it.
Heat a medium-sized, non-stick skillet over medium-high heat. Coat the pan with cooking spray and cook the onions for three to four minutes, until they are tender and translucent.
Add the spinach to the pan and cook just until the spinach wilts while you continue to stir the mixture slowly.
In a large bowl, whisk together the eggs, egg whites, mozzarella, Parmesan, milk, salt, and pepper using a wire whisk until the mixture is well combined and fluffy.
Add the spinach mixture to the egg mixture and continue to whisk it together.
Pour the egg mixture into the tortilla shell. Bake the quiche for 35 to 40 minutes or until the eggs are set and the top is golden brown.
Remove it from the oven and allow it to cool for a few minutes. Slice and serve warm or at room temperature.
- Quiche reheats well. Store leftovers in the refrigerator for up to three days and reheat in the oven or microwave.
- A cooked, completely cooled quiche can be frozen. Wrap tightly in plastic wrap and then place in a zip-top freezer bag and freeze for up to three months. Let the quiche completely defrost in the fridge before reheating in the oven at 350 F for about 20 minutes, or until warmed through.
It's easy to swap or add fillings to this quiche recipe:
- Swap out the cheeses. Cheddar, Gruyere, or Swiss cheese are nice options.
- Replace all or half of the spinach for sauteed mushrooms.
- Sauteed chard or kale is a nice replacement for spinach.