Mushroom council and Produce for Better Health Foundation
February 06, 2013
Herbed Spinach Quiche Portobello Caps
Serves 4. Recipe is courtesy of the Mushroom Council and Produce for Better Health Foundation. Use portobello mushroom caps instead of high-fat pie pastry to make individual, savory breakfast quiches.
4 portobello mushrooms, 3-inch diameter
Cooking spray
3 large eggs
Egg whites from 6 eggs
1/2 cup whole wheat grated bread crumbs (panko)
1/2 cup nonfat milk
1 tsp. low-sodium garlic and herb blend (like Mrs. Dash)
1 cup cooked and drained, chopped, frozen spinach
1/2 cup reduced-fat Parmesan cheese, divided
1. Place oven rack in center of oven; preheat oven to 375ĚŠ degrees. Remove portobello stems; wipe clean with damp paper towel. Spray baking sheet with cooking spray, and place mushroom caps on baking sheet.
2. In a mixing bowl, whisk together all remaining ingredients, except 1 tablespoon Parmesan cheese.
Coat 10-inch nonstick pan with cooking spray and heat over medium flame. Cook and scramble egg mixture until it just starts to thicken. Remove from heat.
3. Using a large spoon, scoop partially-cooked, hot egg mixture into portobello caps. Sprinkle tops with remaining Parmesan cheese. Bake about 20 minutes. Serve immediately.
Nutrition analysis per serving: 190 calories; 6 grams total fat; 2 grams saturated fat; 145 milligrams cholesterol; 330 milligrams sodium; 17 grams protein; 14 grams carbohydrates; 4 grams dietary fiber.
