Herbed Spinach Quiche Portabella Caps
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.
- Yield
- 4 Servings
- Serving size
- 1/4 of the recipe
- Rating
- 3.94 of 5 (247 ratings)
Food groups
- Dairy: 1/4 cups
- Grains: 1/2 ounces
- Protein Foods: 1 1/2 ounces
- Vegetables: 3/4 cups
Ingredients
- 4 portabella mushrooms (3-inch diameter)
- cooking spray
- 3 large eggs
- 6 egg whites
- 1/2 cup bread crumbs (whole-wheat if available)
- 1/4 cup nonfat milk
- 1 teaspoon low-sodium garlic & herb blend
- 1 cup frozen chopped spinach, cooked and drained
- 1/4 cup reduced-fat Parmesan cheese, divided
Directions
- Place oven rack in center of oven; preheat oven to 375 °F. Remove portabella stems; wipe clean with damp paper towel.
- Spray baking sheet with cooking spray, and place mushroom caps on baking sheet.
- In a mixing bowl, whisk together all remaining ingredients, except 1 tbsp Parmesan cheese.
- Coat 10-inch non-stick pan with cooking spray and heat over medium flame.
- Cook and scramble egg mixture until it just starts to thicken.
- Remove from heat.
- Using a large spoon, scoop partially cooked, hot egg mixture into portabella caps.
- Sprinkle tops with remaining Parmesan cheese.
- Bake about 20 minutes.
- Serve immediately.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 199.18 |
| Total Fat | 6.36 g |
| Saturated Fat | 2.11 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 158.16 mg |
| Carbohydrates | 18.89 g |
| Dietary Fiber | 3.88 g |
| Total Sugars | 3.67 g |
| Added Sugars included | 1 g |
| Protein | 18.63 g |
| Calcium | 206 mg |
| Potassium | 624 mg |
| Sodium | 389.94 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 71 mg |
| Phosphorus | 264 mg |
| Selenium | 42 mg |
| Zinc | 2 mg |
| Vitamin A | 410 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.6 mcg |
| Vitamin C | 1 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 292 mcg |
| Folate | 128 mcg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.8 mg |
| Niacin | 5 mg |
| Choline | 164 mg |
Notes
Serving Suggestions: Serve with strawberries and orange slices (or other fresh, frozen, or canned fruit), water with lime or lemon slice or wedge.
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Source
Recipe by: Produce for Better Health Foundation
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/herbed-spinach-quiche-portabella-caps. Federal works are public domain in the United States.