Light and Healthy Shrimp and Spinach Crustless Quiche


Photo: Kristi Rimkus
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Ingredients

1/2 small onion, finely chopped
1/2 medium red bell (capsicum) peppers, finely chopped
1 teaspoon olive oil
2 cups spinach, rough chopped
2 tablespoons parsley, finely chopped
1/2 tablespoon thyme, finely chopped
4 large eggs
4 large egg whites
2 tablespoons low fat milk
1/2 cup parmesan cheese , shredded
8 tablespoons light sour cream
1 large roma tomato, chopped
6 ounces shrimp , cooked
salt and pepper
pinch red pepper

Preparation

1
Heat oven to 350.
2
Spray pie plate with cooking spray.
3
Heat skillet over medium heat with oil. Saute onion and bell pepper 5 – 8 minutes until tender.
4
Whip eggs and milk in mixing bowl.
5
Layer onion, pepper, shrimp, parsley, thyme, spinach and cheese in pie plate.
6
Pour egg mixture over the top, pressing the spinach down into the egg mixture.
7
Bake at 350 for 20 – 30 minutes until set.
8
Top with chopped tomatoes and 1/2 tablespoon sour cream each serving.

Tools

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About

I know what you’re thinking. You’re thinking that you can’t have a creamy, cheesy quiche if you want to watch your weight.
You can if you eat this quiche. With just a few easy swaps you can reduce the fat and calories, and up the nutrition.

Yield:

4

Added:

Saturday, December 5, 2009 - 11:13pm

Creator:

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