Crustless Spinach-Salmon QuicheSubmitted by sweet_tart
Makes 8 servings
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Low carb - crustless quiche. This is not Low-Fat (Substitute applicable ingredients for low-fat version to make it even healthier).
Easy to do, fast and can swap salmon with other protein (tofu, shrimp, ground turkey/chicken).
The following is suggested serving size. I eat small portion, but for other people this probably yield 6 servings instead of 8.
Can substitute bell pepper with cherry tomato (take out seed and squeezed some of the juice out)
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Ingredients
| 4 |
cups spinach |
| 1/4 |
cup 2% milk |
| 1/4 |
tsp salt |
| 1/4 |
tsp black pepper |
| 6 |
egg whites |
| 1 |
egg |
| 8 |
oz salmon, chopped coarse |
| 1/2 |
cup bell pepper, chopped coarse |
| 1/2 |
cup parmesan cheese |
| 1/2 |
cup cheese |
| 1 |
tbsp butter |
| 3/8 |
cup shallot |
Directions
- A: wilt the spinach in parboil water, drain all water (squeeze if necessary)
- B: sauted shallot with butter until transparent, then add the protein (salmon/tofu/etc.) & bell pepper/tomato
- C: mix eggs, salt, pepper, milk, mozzarella or jack cheese.
- Mix A + B + C, pour into non stick mold or buttered mold.
- Sprinkle parmesan cheese on top. (Add herb such as rosemary or some basil leaves on top if desired)
- Preheat oven 350°F
- Baked for 25-35 minutes or until side is golden brown and the top visibly 'dry', then switch to broil for 5-10 minutes to browned the top.
- Let cool for 10-15 minutes or more before serving.
Categories
Brunch
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Serving Size 108.5g |
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Amount Per Serving |
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| Vitamin A 37% |
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Vitamin C 28% |
| Calcium 15% |
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Iron 4% |
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* Based on a 2000 calorie diet
Nutritional details are an estimate and should only be used as a guide for approximation.
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Legend
Calorie Breakdown (?)
Daily Values (?)
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Nutritional Analysis
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