This is a lovely quiche for a special brunch or a light supper. No crust means fewer calories and less saturated fat.
1T. plain dry bread crumbs
2 tsp olive oil
2 medium onions, chopped (1/ ½ cups)
1 small red bell pepper, seeded and diced, about 1 cup
1 clove garlic, minced
Pinch of crushed red pepper
8cups, 6oz, baby spinach, rinsed and dried
3 large eggs
3 large egg whites
1-cup part-skim ricotta cheese
½ cup grated Parmesan cheese
Freshly ground pepper to taste
Preheat oven to 350. Coat a 9 ½ “deep-dish pie pan with cooking spray. Sprinkle with bread crumbs, tilting to coat.
Heat oil in a large nonstick skillet over medium-high heat. Add onions red pepper, garlic, and crushed red pepper; cook stirring often until softened, 3-5 minutes. Gradually stir in spinach, cooking just until it has wilted. Remove from heat and let cook slightly.
Whisk eggs and egg whites in a large bowl. Add ricotta and whisk until smooth. Stir in Parmesan, salt and pepper and the sautéed onion mixture. Scrape this mixture into the prepared pie pan, spreading evenly.
Bake until light golden and set in the center, 35-45 minutes. Let stand for 5 minutes before serving.
Per serving: Calories: 160, total fat: 8grams, Sat fat: 3 grams, cholesterol: 120 mg, sodium: 360mg, Fiber: 2 grams, Carbohydrates: 11grams. Protein: 12 grams, vitamin A: 35%, Calcium: 20%, Iron: 10%
Tuft's Health and Nutrition Letter