Crustless Mushroom, Spinach Salmon Quiche
If you're like a lot of folks, you love Quiche. You just can't have much because most Quiche is so high in fat and calories that it just doesn't work in your diet! This one is a big change, without a crust to raise the calorie count, it's amazingly low in both fat and calories and is DELICIOUS!
Serves 4 - Srvg Size 1/4 Slice = WW: 4 pts and 160 calories
- Preparing Time: 20 minutes
- Total Time: 1 hour and 50 minutes
- Served Person: 4
white meat free
tree nut free
nut free
gluten free
red meat free
contains fish
shellfish free
contains dairy
contains eggs
pescatarian
- 1 tablespoon minced garlic
- 4 egg whites
- 1 cup fresh baby spinach chopped, cooked and drained
- 2/3 cup lowfat shredded cheese (i used mexican blend)
- 3/4 cup 1% milk (any milk will do but will change the calorie count)
- 2 whole eggs
- 1/4 cup grated romano cheese
- 2 small cans of mushrooms drained
- 3/4 of a 6-oz can of canned salmon flaked with a fork
- 2 tablespoons fire roasted diced tomatoes
- salt pepper dill and italian seasoning to taste
- Carbohydrate 2.10089813158266 g
- Cholesterol 226.242 mg
- Fat 8.88450328238933 g
- Fiber 0.208714787626252 g
- Protein 14.7415433519923 g
- Saturated Fat 3.9821289242653 g
- Serving Size 1 1 Serving (107g)
- Sodium 301.158881601237 mg
- Sugar 1.89218334395641 g
- Trans Fat 1.10174280128158 g
- Calories 147 calories
Preheat oven to 350F degrees. Spray a 9-inch pie pan or square pan with nonstick spray. Set aside. Combine spinach, mushrooms, garlic, tomatoes and salmon in a bowl. Stir thoroughly. Add salt, pepper, dill and Italian seasoning, stir till well blended. In a large bowl, whisk the eggs, egg whites, milk, salt, and pepper together until thoroughly combined. Arrange veggie/salmon mixture in the prepared pan. Tap down with a fork to create a complete layer. Top with shredded cheese, then pour the egg mixture on top. Sprinkle with grated Romano cheese. Bake for one hour, uncovered at 350 degrees. Cool for 10 minutes on a wire rack before slicing and serving.
