Light and Healthy Shrimp and Spinach Crustless Quiche
By: Kristi Rimkus
Published: Saturday, December 5, 2009 - 11:13pm

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.

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.