Tuesday, October 1, 2013

Mushroom, Spinach, and Cheddar Quiche

Quiche is an easy one-dish meal that can be served any time of day! Pair it with some fresh fruit and it's brunch or with a garden salad and you have lunch or dinner. Although it is one of my favorites I only indulge on it a few times a year. Making your own quiche allows you to control the ingredients and make it a healthier choice. When you order it out it is likely they will use heavy cream, a lot of rich cheese, and super size the slice. Delicious? Yes, but not exactly the healthiest option on the menu.

This vegetable and cheddar quiche is packed with spinach, onions, and mushrooms to increase the fiber, vitamins, and minerals. By adding more vegetables, you reduce the calories in the dish because you use less cheese and egg mixture. I used a pre-made pie crust to cut down on the prep time and frustration of making it from scratch. Using low fat milk or skim evaporated milk instead of cream slashes the calories and fat. I am a Vermont girl so I go for the real deal…a sharp cheese, but feel free to choose low-fat cheddar if you desire.

Spinach, Mushroom and Cheddar Quiche
1 pre-made pie crust
2 tsp olive oil
1 tsp fresh garlic
1 sweet onion, thinly sliced
3 cups fresh spinach
1 sweet onion, diced
1 cup baby bella mushrooms, halved and sliced
4 eggs, beaten
1 cup low fat milk
1//2 cup shredded cheddar (I prefer Cabot Seriously Sharp)
1/2 cup shredded swiss cheese
1 tsp dried basil, 1 tsp dried thyme
1/4 tsp red pepper flakes
salt and pepper, to taste

1. Preheat oven to 375 degrees. 
2. Heat olive oil in a frying pan over medium heat. Add onions and saute for 3 minutes. 
3. Add garlic and cook for 1 minute. Add mushrooms and cook for 5 minutes. Add spinach and cook for 3 minutes. 
4. Mix eggs and milk together in a large bowl. Add cheeses, herbs, and salt and pepper. Mix well. 
5. Place vegetable mixture in the bottom of the pie crust. Pour egg mixture over the top. 
6. Bake in oven for 50 minutes or until golden brown on top.

Nutrition Facts: 1/8 of the pie (1 slice)
275 calories, 18 g fat (7 g saturated), 18 g carbohydrates, 2 g fiber, 12 g protein, 275 mg sodium

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