Health

Healthy Veggie Quiche

sksinny-quiche-veggie Yunhee Kim

Ingredients

  • 1 store-bought frozen pastry shell, such as Wholly Wholesome brand
  • 2 1/2 teaspoons olive oil, divided
  • 2 shallots, peeled and thinly sliced
  • 1 (5-ounce) package prewashed fresh baby spinach
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon pepper
  • 1 (4-ounce) package assorted mushrooms
  • 2/3 cup freshly grated Parmesan (about 3 ounces), divided
  • 1 cup plain soy milk
  • 1 large egg
  • 3 large egg whites

Preparation


1. Preheat oven to 375°. Bake pastry shell for 10–12 minutes or until browned. Remove shell from oven, and set aside. Leave oven on.

2. Heat 1 1/4 teaspoons oil over medium heat in a large nonstick skillet; add shallots. Add spinach, and cook 2–3 minutes or until wilted. Add 1/4 teaspoon salt and a dash of pepper. Transfer to a plate; set aside

3. Using the same pan, heat remaining oil, and cook mushrooms about 6 minutes or until browned on both sides. Remove from heat. Season with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper.

4. Sprinkle 1/3 cup Parmesan cheese over bottom of pastry crust. Top with spinach and mushrooms.

5. In a separate bowl, whisk together soy milk with egg and egg whites. Pour into shell. Top with remaining 1/3 cup Parmesan, and bake for 45–50 minutes or until top is firm and golden brown. Cut into wedges and serve.


  • Prep Time:
  • Cook Time:

  • Quiche is an easy, delicious meal for any time of day. It comes together in just five minutes and bakes for an hour, leaving you time to prep a quick salad or read the next chapter of your book.
  • Yield: Makes 6 servings (serving size: 1/6 of quiche)

Nutritional Information

Calories per serving: 173
Fat per serving: 12g
Saturated fat per serving: 5g
Monounsaturated fat per serving: 1g
Polyunsaturated fat per serving: 0.0g
Protein per serving: 4g
Carbohydrate per serving: 13g
Fiber per serving: 2g
Cholesterol per serving: 5mg
Iron per serving: 1mg
Sodium per serving: 215mg
Calcium per serving: 70mg

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