41.                      Crustless Veggie Quiche

Preparation Time: 8 minutes

Cooking Time: 18 to 22 minutes

Serving: 3

Ingredients:

•        4 egg whites

•        1 egg

•        1 cup frozen chopped spinach, thawed and drained

•        1 red bell pepper, chopped

•        ½ cup chopped mushrooms

•        ⅓ cup minced red onion

•        1 tablespoon low-sodium mustard

•        1 slice low-sodium low-fat Swiss cheese, torn into small pieces

•        Nonstick cooking spray with flour, for greasing the pan

Directions:

1. In a medium bowl, beat the egg whites and egg until blended.
2. Stir in the spinach, red bell pepper, mushrooms, onion, and mustard.
3. Mix in the Swiss cheese.
4. Spray a 6-by-2-inch pan with nonstick cooking spray.
5. Pour the egg mixture into the prepared pan.
6. Bake for 18 to 22 minutes, or until the egg mixture is puffed, light golden brown, and set.

Nutrition:

Calories: 76; Fat: 3g (35% of calories from fat); Saturated Fat: 1g; Protein: 8g; Carbohydrates: 4g; Sodium: 102mg; Fiber: 1g; Sugar: 2g; 59% DV vitamin A; 28% DV vitamin C