Spinach and Red Pepper Crustless Quiche

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> SPINACH AND RED PEPPER CRUSTLESS QUICHE

> Yield: 4 servings

>

> 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 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.

>

> Directions

>

> 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:

> Calories: 190, Fat: 8 g, Carbohydrate: 11 g,

> Protein: 18 g, Fiber: 3 g, Sodium: 291 mg

> Diabetic Exchanges: 1 Low-Fat Milk, 1 Meat, 1 Fat

>

> Source: AICR

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