crustless onion quiche

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* Exported from MasterCook *

 

Crustless Onion Mushroom Quiche

 

Recipe By :Prevention Online

Serving Size : 6 Preparation Time :0:00

Categories : Vegetarian

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 1/3 cups dry bread crumbs

2 teaspoons canola oil

1 1/2 cups sliced mushrooms

2/3 cup thinly sliced scallions

2/3 cup finely chopped onions

1 cup skim milk

2 egg whites

1 egg

1/4 teaspoon ground black pepper

1 dash salt (optional)

1 dash ground nutmeg

1 1/4 cups finely shredded reduced-fat Swiss cheese -- (5 oz)

 

Coat a 9 " pie plate with no-stick spray and spread the bread crumbs evenly in

the bottom of the pie plate.

 

Warm the oil in a large no-stick skillet over medium heat. Add the mushrooms,

scallions and onions. Cook, stirring, for 5 minutes, or until the scallions are

tender.

 

Stir in the milk. Cook, stirring, until very hot but not boiling. Remove from

the heat. In a large bowl, use a fork to beat together the egg whites, egg,

pepper, salt (if using) and nutmeg until well-combined. Stir in 1 cup of the

cheese.

 

Use the fork to beat the egg mixture, a little at a time, into the mushroom

mixture. Pour into the pie plate. Sprinkle with the remaining 1/4 cup cheese.

 

Bake at 350 degrees F for 25 to 30 minutes, or until the quiche is set in the

center when the pie plate is slightly jiggled.

 

Cool the quiche on a wire rack for 5 minutes. Then cut into wedges to serve.

 

Per serving:

Calories: 222

Fat: 7.8 g. (32% of calories)

Saturated fat: 3.1 g.

Cholesterol: 53 mg.

Sodium: 274 mg.

 

 

Source:

" http://www.prevention.com/cooking/recipes/veg/mushquiche.html "

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Per Serving (excluding unknown items): 196 Calories; 5g Fat (22.9% calories from

fat); 14g Protein; 24g Carbohydrate; 1g Dietary Fiber; 40mg Cholesterol; 320mg

Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk;

1/2 Fat.

 

NOTES : Bread crumbs replace the typical fat-laden crust in this quiche. And

they save the time and effort needed to make pastry dough.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 2130706543 0 4058

 

 

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