Low carb - crustless quiche. This is not Low-Fat (Substitute applicable ingredients for low-fat version to make it even healthier). Easy to do, fast and can swap salmon with other protein (tofu, shrimp, ground turkey/chicken). The following is suggested serving size. I eat small portion, but for other people this probably yield 6 servings instead of 8. Can substitute bell pepper with cherry tomato (take out seed and squeezed some of the juice out)

Ingredients

4	cups spinach
1/4	cup 2% milk
1/4	tsp salt
1/4	tsp black pepper
6	egg whites
1	egg
8	oz salmon, chopped coarse
1/2	cup bell pepper, chopped coarse
1/2	cup parmesan cheese
1/2	cup cheese
1	tbsp butter
3/8	cup shallot

Directions

1. A: wilt the spinach in parboil water, drain all water (squeeze if necessary)
   
   
2. B: sauted shallot with butter until transparent, then add the protein (salmon/tofu/etc.) & bell pepper/tomato
   
   
3. C: mix eggs, salt, pepper, milk, mozzarella or jack cheese.
   
   
4. Mix A + B + C, pour into non stick mold or buttered mold.
   
   
5. Sprinkle parmesan cheese on top. (Add herb such as rosemary or some basil leaves on top if desired)
   
   
6. Preheat oven 350°F
   
   
7. Baked for 25-35 minutes or until side is golden brown and the top visibly 'dry', then switch to broil for 5-10 minutes to browned the top.
   
   
8. Let cool for 10-15 minutes or more before serving.
   
   

Categories

Brunch

Nutritional Analysis

Nutrition Grade 96% confidence

Good points Low in sugar High in calcium High in phosphorus Very high in selenium Very high in vitamin A High in vitamin B12 High in vitamin C

Bad points High in cholesterol