CookPal AI
recipe image

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.

  • 45 minutes
  • 4 Servings
  • $3.00 - $5.99

Ingredients

  • 4 portabella mushrooms
  • cooking spray
  • 3 large eggs
  • 6 egg whites from 6 eggs
  • 1/2 cup bread crumbs (whole-wheat if available)
  • 1/4 cup nonfat milk
  • 1 teaspoon low-sodium garlic & herb blend
  • 1 cup cooked and drained, chopped, frozen spinach
  • 1/4 cup reduced-fat Parmesan cheese, divided

Steps

1

Place oven rack in center of oven; preheat oven to 375 °F.

2

Remove portabella stems; wipe clean with damp paper towel.

3

Spray baking sheet with cooking spray, and place mushroom caps on baking sheet.

4

In a mixing bowl, whisk together all remaining ingredients, except 1 tbsp Parmesan cheese.

5

Coat 10-inch non-stick pan with cooking spray and heat over medium flame.

6

Cook and scramble egg mixture until it just starts to thicken. Remove from heat.

7

Using a large spoon, scoop partially cooked, hot egg mixture into portabella caps.

8

Sprinkle tops with remaining Parmesan cheese. Bake about 20 minutes.

9

Serve immediately.

Ingredients

Serving Size: 1/4 of the recipe

NutrientsAmount
Total Calories190
Total Fat6 g
Saturated Fat2 g
Monounsaturated Fat2 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.2 g
Omega 3 - EPA2 mg
Omega 3 - DHA14 mg
Cholesterol145 mg
Carbohydrates14 g
Dietary Fiber4 g
Total Sugars4 g
Added Sugars included1 g
Protein17 g
Minerals
Calcium203 mg
Potassium648 mg
Sodium330 mg
Copper420 mcg
Iron3 mg
Magnesium61 mg
Phosphorus270 mg
Selenium45 mcg
Zinc2 mg
Vitamins
Vitamin A377 mcg RAE
Vitamin B60.3 mg
Vitamin B120.8 mcg
Vitamin C1 mg
Vitamin D9 mcg
Vitamin E2 mg
Vitamin K277 mcg
Folate128 mcg DFE
Thiamin0.3 mg
Riboflavin0.7 mg
Niacin5 mg
Choline131 mg

Source:

  • Produce for Better Health Foundation