Healthy Spinach and Mushroom Swiss Quiche
This delightful quiche is a low-fat, nutritious option for breakfast or brunch, featuring a harmonious blend of fresh spinach, tender mushrooms, and creamy Swiss cheese, all complemented by creamy fat-free yogurt. Ideal for busy mornings, this quiche can be prepared in advance and served warm or at room temperature. The use of egg whites and reduced-fat ingredients ensures a light dish that doesn't compromise on flavor. Enjoy a slice guilt-free, paired with a fresh salad or fruit for a complete meal.
N/A
Servings
47
Calories
8
Ingredients
Ingredients
Egg whites
4 (beaten slightly)
Whole egg
1 (beaten slightly)
Plain fat-free yogurt
1/2 cup (none)
Sliced mushrooms
1 (4-ounce) jar (drained)
Frozen spinach
10 ounces (cooked and drained very well)
French-fried onions
1 1/2 ounces (about half a small can)
Reduced-fat Swiss cheese
3/4 cup (shredded (preferably Alpine Lace))
Pie shell
1 (store-bought or homemade)
Instructions
1
Preheat your oven to 350°F (175°C).
2
In a large mixing bowl, combine the beaten egg whites and whole egg. Whisk in the fat-free yogurt until smooth.
3
Add the drained spinach, sliced mushrooms, French-fried onions, and shredded Swiss cheese to the egg mixture. Stir gently until all ingredients are well incorporated.
4
Ensure that all excess moisture is thoroughly removed from the spinach, as too much liquid can affect the quiche's texture.
5
Pour the mixture into the pie shell, smoothing the top with a spatula.
6
Bake for 40-45 minutes or until the center is set and a knife inserted near the center comes out clean. If the crust starts to brown too quickly, cover the edges with aluminum foil after the first 30 minutes of baking.
7
Remove from the oven and allow to cool slightly before slicing. Serve warm or at room temperature.
Nutrition Information
1.5g
Fat
4.8g
Carbs
3.2g
Protein
0.8g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is for Healthy Spinach and Mushroom Swiss Quiche.
How many calories are in one serving?
There are 47 calories per serving.
What is the fat content of this quiche?
This recipe contains 1.5g of fat per serving.
How many grams of protein does this dish provide?
It provides 3.2g of protein per serving.
What is the carbohydrate count for this recipe?
Each serving has 4.8g of carbohydrates.
Does this quiche contain fiber?
Yes, it contains 0.8g of fiber per serving.
How many egg whites are needed?
The recipe requires 4 egg whites, beaten slightly.
Are any whole eggs used in this recipe?
Yes, one whole egg is used in addition to the egg whites.
What type of yogurt is included in the mixture?
The recipe calls for 1/2 cup of plain fat-free yogurt.
How much spinach is required?
You will need 10 ounces of frozen spinach.
How should the spinach be prepared?
The spinach should be cooked and drained very well to remove excess moisture.
What kind of mushrooms are used?
One 4-ounce jar of sliced, drained mushrooms is used.
What provides the onion flavor in this quiche?
The recipe uses 1 1/2 ounces of French-fried onions.
What type of cheese is recommended?
The recipe suggests 3/4 cup of shredded reduced-fat Swiss cheese, preferably Alpine Lace.
What kind of pie shell should I use?
You can use one store-bought or homemade pie shell.
At what temperature should the oven be preheated?
Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius).
How long does the quiche need to bake?
Bake the quiche for 40 to 45 minutes.
How can I tell if the quiche is finished baking?
The center should be set and a knife inserted near the center should come out clean.
What should I do if the crust browns too quickly?
Cover the edges of the crust with aluminum foil after the first 30 minutes of baking.
Should the quiche be served immediately?
It is best to allow the quiche to cool slightly before slicing; it can be served warm or at room temperature.
Can this recipe be prepared in advance?
Yes, this quiche is ideal for busy mornings as it can be prepared in advance.
What are some good side dishes for this quiche?
It pairs well with a fresh salad or fresh fruit for a complete meal.
Why is it important to drain the spinach well?
Too much liquid from the spinach can negatively affect the texture of the quiche.
How many total ingredients are in this recipe?
There are 8 main ingredients in this recipe.
Is this a low-fat recipe?
Yes, it is specifically designed as a low-fat, nutritious option.
How should the yogurt be added?
Whisk the fat-free yogurt into the beaten eggs until the mixture is smooth.
What is the recommended serving size?
The specific serving size is not listed, but the recipe is designed as a light meal or brunch dish.
What are the main tags for this recipe?
Tags include quiche, breakfast, healthy, spinach, mushroom, low fat, and brunch.
How do you mix the dry ingredients into the eggs?
Add the spinach, mushrooms, onions, and cheese to the egg mixture and stir gently until incorporated.
Is this recipe considered an easy recipe?
Yes, it is tagged as an easy recipe and a light meal.