Have a Plant: Fruits & Veggies for Better Health

Herbed Spinach Quiche Portabella Caps Recipe

Make Half Your Plate Fruits & Veggies

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.
Recipe Cost for 4 People: $6.32 ($1.58/serving)*
Preparation Time: 45 minutes
  • 4 portabella mushrooms, 3-inch diameter
  • Cooking spray
  • 3 large eggs
  • Egg whites from 6 eggs
  • ½ cup whole wheat grated bread crumbs (Panko)
  • ¼ cup nonfat milk
  • 1 tsp low-sodium garlic & herb blend (like Mrs. Dash)
  • 1 cup cooked and drained, chopped, frozen spinach
  • ¼ cup reduced-fat Parmesan cheese, divided
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.

Complete this Healthy Plate: Serve with ¾ cup strawberries and orange slices (or other fresh, frozen, or canned fruit), water with lime or lemon slice/wedge.

Serves: 4
Fruits & Veggies per Serving
1.25 Cups
Nutrition Information per Serving:
Calories: 190
Total Fat: 6g
Saturated Fat: 2g
% of Calories from Fat: 32%
% Calories from Sat Fat: 9%
Protein: 17g
Carbohydrates: 14g
Cholesterol: 145mg
Dietary Fiber: 4g
Sodium: 330mg
Each serving provides: An excellent source of protein, vitamin A, niacin, riboflavin, folate, iron, phosphorus, and iodine, and a good source of vitamin B6, pantothenic acid, potassium, calcium, iron, magnesium, and copper.

*Retail prices, Boulder, Colorado, Winter 2012

MushroomInfo.comEggNutritionCenter.org

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