Spinach-Mushroom Quiche

Serves 2

Ingredients

• 1 tsp canola or corn oil
• 6 oz Portobello mushrooms, stemmed and sliced
• 3 green onions, chopped
• 2 tbsp port
• 2 cl garlic, minced
• 1 cup (about 2.5 oz) frozen chopped spinach, thawed and dried
• 1 tsp cornstarch
• 3/4 cup fat-free milk
• 1/2 cup egg substitute
• 1/3 cup shredded, part-skim mozzarella cheese
• 1 tbsp shredded or grated Parmesan cheese
• 1/8 tbsp pepper
• Pinch of nutmeg

Preparation

1. Preheat oven to 350 F. Coat two 10-oz ovenproof custard cups or individual pie pans with cooking spray, then place on a shallow baking sheet.
2. In a large, non-stick skillet, heat oil over medium heat. Add mushrooms and green onions. Cook for 2 minutes. Stir in port, then reduce heat to medium-low and cook until liquid is absorbed, about 3 to 4 minutes. Add garlic, then cook until fragrant, about 1 minute. Remove from heat. Add spinach.
3. In a medium bowl, whisk cornstarch into milk until dissolved. Add remaining ingredients. Stir in mushroom mixture. Pour into custard cups. Bake 30 minutes, or until the centers are puffed and set. Let stand for 5 minutes before serving.

Nutritional Information per Serving

• 205 Calories
• 7 g Fat
• 20 mg Cholesterol
• 395 mg Sodium
• 16 g Carbohydrate
• 3 g Fiber
• 20 g Protein

Source: "Diabetes and Heart Healthy Meals for Two" by American Diabetes Association and American Heart Association
Image credit: Trading Pounds

In the event you find this recipe inappropriate for diabetics, please contact us and we will review your suggestions.