Spinach or Broccoli Quiche-for One (1) person

10 oz frozen chopped spinach or broccoli, cooked in water for about 2 minutes.

Saute 1 minced garlic clove and 1 diced small onion in 1/4 cup water on medium until onion is transparent (water will be evaporated at this time).  Add the spinach or broccoli, and mix together.  Place in a pie plate.

Add 1 egg and 1/4 cup parmesan cheese to the mixture and combine, then pat flat in the pie dish.  Bake in a 375 degree oven for 15 minutes.

The entire pie is a meal.  270 calories for the spinach and 285 for the broccoli.

This really helps me when I've had too many calories during the day and I need to be careful at night. 

it sounds great to me -- I will probably change the egg to egg beaters and the cheese to a lowfat version (cholesterol problems) -- but sure sounds good -- I may even try it for tomorrow's dinner

those of us who are cooking for one applaud you!

That sounds great!  I don't cook for one, but the other half hates quiche.  I can make this all for me.  (Mine - it's all mine. )

--Mickey 

Sounds delicious!  I love quiche & broccoli - just never thought of it as "diet" food.  I'm going to try it this weekend.

I made this today (ok, a version of this -- but the same basic recipe) -- it's great!  I did use egg beaters, LF chedder, and I made a "crust" out of a LTF wrap (cals 222).  I had it for breakfast -- ok, I had half for breakfast and half for lunch -- it was very filling!  Thanks again, Treywolf

Made this last night, sort of -- I used mushrooms (8 oz), one medium onion, 1 minced garlic clove, and 3 oz frozen spinach. Sauteed in water w/some seasonings, baked ~20 mins, then sprinkled some parmesan & green onion on top and "broiled" (top rack but only 400F).

I think the whole thing had about 200 cals, but half was enough (ate it with veggie soup and a piece of chicken).

Anyway... it was much tastier than I thought it would be. But I REALLY wish there was a way to make a low-cal crust that actually tastes like quiche crust :)

This was fantastic...tastes great and takes kind of a while to eat, the texture of mine was good too, kinda chewy and crispy on the edges, I added and a little crumbled blue cheese.  My one year old really liked it. 

what a coincidece :) I just made spinach quiche myself :D

I don't like pie crust much, so mine is a "Crustless" version or low carb. 

http://www.calorie-count.com/recipe/65197.htm l

And you can include the "protein" or not at all, subs the bell pepper with cherry tomato, add mushroom, etc.  I always cook more than servings needed so I can keep for next day or next meal.