Cooking at Home – Portabella Caps Spinach and Herb Quiche | Kiowa County Press

Spinach and Herb Quiche Portabella Caps – USDA

Makes: 4 servings

Preparation time: 45 minutes

Here is a tasty, healthy and quick version of the breakfast quiche. Use portabella mushroom caps instead of high fat pie crust to make individual quiches.

Ingredients

  • 4 portabella mushrooms (3 inches in diameter)
  • cooking spray
  • 3 large eggs
  • 6 egg whites from 6 eggs
  • 1/2 cup grated whole wheat breadcrumbs
  • 1/4 cup skim milk
  • 1 teaspoon low sodium garlic and herb blend
  • 1 cup cooked and drained frozen spinach, chopped
  • 1/4 cup light Parmesan cheese, divided

directions

  1. Position the oven rack in the center of the oven; preheat oven to 375 degF.
  2. Remove portabella stems; wipe with a damp paper towel.
  3. Spray a baking sheet with cooking spray and place the mushroom caps on the baking sheet.
  4. In a bowl, whisk together all remaining ingredients except 1 tbsp Parmesan.
  5. Spray a 10-inch nonstick skillet with cooking spray and heat over medium heat.
  6. Cook and scramble the egg mixture until it begins to thicken. Remove from fire.
  7. Using a large spoon, pour the hot, partially cooked egg mixture into the portabellas.
  8. Sprinkle the top with the remaining Parmesan. Bake for about 20 minutes.
  9. Serve immediately.

Remarks

Serving suggestions: Serve with strawberries and orange slices (or other fresh, frozen or canned fruit), water with a slice/wedge of lime or lemon.

Source: Produce for Better Health Foundation

Nutrition information

Portion: 1/4 of the recipe

Nutrients

Rising

total calories

190

Total fat

6g

Saturated fat

2g

Cholesterol

145mg

Sodium

330mg

Carbohydrates

14g

Alimentary fiber

4g

Total sugars

4g

Added sugars included

1g

Protein

17g

Vitamin D

9mcg

Calcium

203mg

The iron

3mg

Potassium

648mg

About Florence M. Sorensen

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