Health library

Herbed spinach quiche portabella caps

Makes 4 servings.

Ingredients

4 portabella mushrooms, 3-inch diameter

Cooking spray

3 large eggs

Egg whites from 6 eggs

1/2 cup whole-wheat grated bread crumbs (panko)

1/4 cup nonfat milk

1 teaspoon low-sodium garlic and herb blend

1 cup cooked and drained, chopped, frozen spinach

1/4 cup reduced-fat Parmesan cheese, divided (set aside 1 tablespoon for topping)

Directions

• Place oven rack in center of oven; preheat oven to 375 degrees.
• Remove portabella stems. Wipe caps clean with damp paper towel.
• Spray baking sheet with cooking spray.
• Place mushroom caps on baking sheet.
• In a mixing bowl, whisk together all remaining ingredients, except 1 tablespoon Parmesan cheese.
• Coat 10-inch nonstick pan with cooking spray, and heat over medium flame.
• Cook and scramble egg mixture until it just starts to thicken.
• Remove from heat.
• Using a large spoon, scoop partially cooked hot egg mixture into portabella caps.
• Sprinkle tops with remaining Parmesan cheese.
• Bake about 20 minutes.
• Serve immediately.

Nutrition information

Serving size: 1/4 recipe. Amount per serving: 190 calories, 6g total fat (2g saturated fat), 14g carbohydrates, 17g protein, 4g dietary fiber, 145mg cholesterol, 330mg sodium.

Source: Produce for Better Health Foundation