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Herbed Spinach Quiche Portabella Caps

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Herbed Spinach Quiche Portabella Caps
En Español

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  • Makes: 4 Servings
  • Prep Time: 45 minutes

Here's a savory, healthful, time-saving twist to breakfast quiche. Use portabella mushroom caps instead of high-fat pie pastry to make individual quiches.

Ingredients

  • 4 portabella mushrooms (3-inch diameter)
  • cooking spray
  • 3 large eggs
  • 6 egg whites from 6 eggs
  • 1/2 cup whole-wheat grated bread crumbs
  • 1/4 cup nonfat milk
  • 1 teaspoon low-sodium garlic & herb blend
  • 1 cup cooked and drained, chopped, frozen spinach
  • 1/4 cup reduced-fat Parmesan cheese, divided

Directions

1. Place oven rack in center of oven; preheat oven to 375 °F.

2. Remove portabella stems; wipe clean with damp paper towel.

3. Spray baking sheet with cooking spray, and place mushroom caps on baking sheet.

4. In a mixing bowl, whisk together all remaining ingredients, except 1 tbsp Parmesan cheese.

5. Coat 10-inch non-stick pan with cooking spray and heat over medium flame.

6. Cook and scramble egg mixture until it just starts to thicken. Remove from heat.

7. Using a large spoon, scoop partially cooked, hot egg mixture into portabella caps.

8. Sprinkle tops with remaining Parmesan cheese. Bake about 20 minutes.

9. Serve immediately.

Notes

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

Source: Produce For Better Health Foundation

Nutrition Information

Serving Size: 1/4 of the recipe
Nutrients Amount
Calories 190
Total Fat 6 g
Saturated Fat 2 g
Cholesterol 145 mg
Sodium 330 mg
Total Carbohydrate 14 g
Dietary Fiber 4 g
Total Sugars 4 g
Added Sugars included 1 g
Protein 17 g
Vitamin D 9 mcg
Calcium 203 mg
Iron 3 mg
Potassium 648 mg
N/A - data is not available
Nutrients Amount
Calories 190
Total Fat 6 g
Saturated Fat 2 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 2 mg
Omega 3 - DHA 14 mg
Cholesterol 145 mg
Total Carbohydrate 14 g
Dietary Fiber 4 g
Total Sugars 4 g
Added Sugars 1 g
Protein 17 g
Minerals
Calcium 203 mg
Potassium 648 mg
Sodium 330 mg
Copper 420 mcg
Iron 3 mg
Magnesium 61 mg
Phosphorus 270 mg
Selenium 45 mcg
Zinc 2 mg
Vitamins
Vitamin A 377 mcg RAE
Vitamin B6 0 mg
Vitamin B12 1 mcg
Vitamin C 1 mg
Vitamin D 9 mcg
Vitamin E 2 mg
Vitamin K 277 mcg
Folate 128 mcg DFE
Thiamin 0 mg
Riboflavin 1 mg
Niacin 5 mg
Choline 131 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 1/4 cups
Protein Foods
2 ounces
Dairy
1/4 cups