Quiche Florentine/Variations - Low Fat

By mariannefeldman

http://recipes.prevention.com/Recipe/quiche-Florentine.aspx

NUTRITIONAL FACTS PER SERVING
CALORIES 190 CAL
FAT 4.9 G
SATURATED FAT 1.7 G
SODIUM 456.9 MG
CARBOHYDRATES 18.7 G
TOTAL SUGARS 11.6 G
DIETARY FIBER 1.4 G
PROTEIN 17.9 G

Alternate
To serve this quiche with a more traditional crust, replace the bread-crumb mixture with a prebaked Basic Pie Crust.
Wild Mushroom Quiche:
Replace the spinach and mushrooms with 3 cups sliced wild mushrooms, such as shiitake, portobello, oyster or cremini.
Saute until soft, adding 2 tablespoons dry white wine or nonalcoholic dry white wine.
Replace the Swiss cheese with reduced-fat mozzarella cheese.

Wild Rice and Cheddar Quiche:
Use only 1/2 cup mushrooms and 2 1/2 ounces spinach.
Stir 3/4 cup cooked wild and/or white rice into the milk mixture.
Replace the Swiss cheese with reduced-fat Cheddar cheese.

Broccoli-Cheese Quiche:
Replace the spinach with 3/4 cup broccoli florets and finely chopped stalks.
Place the broccoli in a steamer basket and blanch in a pot of boiling water for 45 seconds, or until crisp-tender.
Drain and stir the broccoli into the egg mixture along with the mushrooms. Replace the Swiss cheese with reduced-fat Cheddar cheese.
Omit the nutmeg.

Mushroom-Asparagus Quiche:
Replace the spinach with 1 cup 1" asparagus pieces.
Blanch the asparagus in a pot of boiling water for 45 seconds, or until crisp-tender.
Drain and stir the asparagus into the egg mixture along with the mushrooms. Omit the nutmeg.

Ingredients

• 3 tablespoons unseasoned dry bread crumbs
• 1 tablespoon minced fresh parsley
• 1/4 teaspoon ground black pepper
• 1 cup sliced cremini or button mushrooms
• 2 tablespoons chopped onions
• 1/4 teaspoon dried thyme
• 5 ounces frozen spinach, thawed and squeezed dry
• 1 tablespoon all-purpose flour
• 1/3 cup reduced-fat cottage cheese
• 1/4 cup shredded reduced-fat swiss cheese
• 1 can (12 ounces) evaporated skim milk
• 3 eggs
• 1/8 teaspoon ground nutmeg
• 1/4 teaspoon salt

Details

Servings 1
Preparation time 15mins
Cooking time 59mins
Adapted from recipes.prevention.com

Preparation

Step 1

Directions

Preheat the oven to 350°. Coat a 9" no-stick pie pan with no-stick spray. In a small bowl, mix together the bread crumbs, parsley and 1/8 teaspoon of the pepper. Sprinkle evenly over the bottom and sides of the pan; set aside.

Coat a large no-stick skillet with no-stick spray. Warm over medium heat until hot. Add the mushrooms, onions and thyme. Cover and cook for 3 minutes, or until the mushrooms are soft.

Add the spinach to the skillet and cook, uncovered, for 3 to 4 minutes, or until the mixture is quite dry. Stir in the flour and cook for 1 minute. Remove from the heat and stir in the cottage cheese and Swiss.

In a medium bowl, beat together the milk, eggs, nutmeg, salt and remaining 1/8 teaspoon pepper. Stir in the spinach mixture. Pour the mixture into the prepared pie pan. Bake for 35 minutes, or until the quiche is lightly browned and a knife inserted in the center comes out clean. Remove from the oven and cool on a wire rack for 5 minutes. Cut into wedges and serve.