I don't mean to over blog, but I was asked for this recipe, so I figured I'd type it out here so I don't lose it and can share!
Edit: AND I just found the broccoli that I was going to use in this in the fridge! I cannot believe I forgot. Anyway, next time I'm going to add a bit of broccoli and I'll probably pre-cook that in the pan too. Darn it!!!
I made this quiche the other day using a recipe I found on SP, but I changed it up a bit and I like what I did. Sorry about the measurements, but I use a food scale, so this is how I would reproduce it!!
1 tbsp extra virgin olive oil
280 grams raw onion, cubed (This is about two small onions)
170 grams fresh sliced mushrooms (6oz container)
2-3 cloves of garlic, minced
170 grams frozen cut spinach (about 6 oz)
2 large or extra large eggs
3 egg substitute eggs (180 grams or about 3/4 cp)
60 grams flour (1/2 cup)
1/2 tsp baking powder
1/4 tsp salt
pinch of cayenne pepper
1 and 1/3 cp 1% milk
56 grams feta cheese (2 oz) (I skimped on cheese for calorie savings - more would definitely be much tastier, but to a caloric detriment!)
Preheat oven to 400F.
Lightly coat small rectangular glass baking dish with oil or cooking spray (I think mine was 7" x 11"). I'm sure any shape around this size would work.
In a medium frying pan, cook diced onion, mushrooms, and garlic with olive oil over medium-high heat until tender. Set aside to cool for a few minutes.
Warm frozen spinach (just until it's room temperature) in the microwave. Set aside.
In a large mixing bowl, whisk together eggs, flour, baking powder, salt, and cayenne pepper. Whisk in milk, then stir in spinach and onion/mushroom mixture.
Pour quiche base into prepared pan. Top with feta cheese.
Bake for 30-45 minutes, or until center is set and the outside edge is golden brown.
Let set for 10 minutes, then slice and serve.
I give this recipe 8 out of 10 stars. It is definitely spinach LOADED, so if you don't like spinach, skip this one or reduce the amount in the quiche. I added more salt than listed in this recipe, because I just like salt!
I ate a piece for dinner and put the rest in the fridge. The next day, I heated up another piece, then threw the other two in freezer containers and placed in the freezer for a quick microwave dinner!!
Makes 4 large servings. Approximately 285 calories, 32 carbs, 9 fat, 22 protein, 4 fiber
Original Recipe: http://recipes.sparkpeople.com