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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Crustless Spinach Quiche

Source: dLife

This spinach quiche has all the ingredients except the crust.

Nutrition Facts

Makes 2 servings
Amount Per Serving

Calories	136.2

Total Carbs	10.3 g

Dietary Fiber	2.1 g

Sugars	4.2 g

Total Fat	6.4 g

Saturated Fat	2.9 g

Unsaturated Fat	0.6 g

Potassium	410.3 mg

Protein	11.3 g

Sodium	192.4 mg

Dietary Exchanges 6.4 Fat, 1.1 Vegetables, 0.3 Meat, 0.3 Milk, 0.2 Lean Meat

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

1.0
1 each olive oil cooking spray 0.3333
0.3333 each frozen chopped onion 4.0
4 each fresh mushrooms (med) 1.0
1 each fresh plum tomatoes 1.0
1 cup fresh chopped spinach 1.0
1 each eggs 1.0
1 each egg whites 0.5
0 1/2 cup whole milk 0.5
0 1/2 tsp dijon mustard 1.0
1 tsp chopped parsley 1.0
1 tsp fresh tarragon 0.25
0 1/4 tsp salt 0.25
0 1/4 tsp paprika 1.0
1 pinch black pepper 2.0
2 tbsp shredded mozzarella cheese

Directions

Preheat the oven to 375°F. Coat quiche pan with cooking spray and set aside.
Coat large skillet with cooking spray. Sauté onions and mushrooms for approximately 5 minutes.
Add spinach and tomato. Cook for 2 minutes, stirring frequently.
Place vegetables mixture in prepared baking dish.
In medium bowl, whisk egg, egg white, milk, mustard, parsley, tarragon, salt, paprika, and pepper. Pour into baking dish on top of vegetables. Sprinkle with cheese.
Bake for 20 minutes, uncovered, until fork comes out clean. Let cool for 5 minutes before cutting.