Low Calorie Spinach Parmesan Quiche
1 large, burrito-sized tortilla
¼ c. onion, minced fine
2 cups fresh spinach, torn
3 egg whites
1 c. shredded part-skim mozzarella cheese (4 ounces)
¼ c. shredded parmesan cheese (2 ounces)
¼ teaspoon salt
Dash ground black pepper
Preheat the oven to 375 degrees Fahrenheit
Spray a 9-inch pie plate with non-stick cooking spray. Place the tortilla in the pie plate, pressing the edges of the tortilla around the sides of the pie plate. Set aside.
Heat a medium-sized, non-stick skillet over medium-high heat. Coat with cooking spray, and cook the onions 3-4 minutes. Add the spinach, and cook just until the spinach wilts.
In a large bowl, whisk together the eggs, egg whites, cheese, milk, salt, and pepper. Add the spinach mixture.
Pour the egg mixture into the tortilla shell.
Bake 35-40 minutes, or until the eggs are set and the top is golden brown.
Nutritional Facts per serving:
Serving Size: Yields 6 servings—1/6 of dish
Nutritional Information: 198 calories, 16 grams protein, 11 grams carbohydrate, 10 grams fat, 546 mg sodium, 0.83 grams sugar and 0.67 grams fiber.