Spinach and Red Pepper Crustless Quiche

Ingredients

Canola oil spray

2 large eggs

2 large egg whites

1-1/2 cup reduced-fat (2 %) milk

1 pkg. (10 oz,) frozen chopped spinach, thawed and squeezed dry

1/2 cup cup finely chopped green tops of scallions

Pinch each of salt and freshly ground black pepper, or to taste

1/2 cup finely-grated, reduced-fat Swiss or Jarlsberg cheese, lightly packed

1 medium red bell pepper, seeded and roasted, or half of a 7-oz. jar roasted peppers,

drained and cut into narrow strips.

Procedure

Preheat oven to 375 degrees. Coat the inside of an 8-inch square baking dish with the cooking spray.

In a bowl, whisk together eggs, egg whites and milk. Add spinach, scallions, salt and pepper. Stir to combine well and pour into baking dish.

Arrange cheese to cover spinach mixture. Lay roasted pepper over cheese in one layer, pressing down gently so some of the egg mixture flows up over the cheese.

Bake until quiche is set, the top lightly puffed and the bottom browned, about 30-40 minutes. Run a sharp knife around edges. Let stand 15 minutes before cutting into squares and serving.

Nutritional Information Per Serving:
190 calories,
8 g. total fat (4 g. saturated fat),
11 g. carbohydrate,
18 g. protein,
3 g. dietary fiber,
291 mg. sodium.

Diabetic Exchanges: 2 Lean-Meat, 2 Vegetable

Serving Information

• Serves: 4.000000000