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. ![]()
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 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 :)
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.
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