Thinly sliced potatoes go a long way and provide a delicious crust for this reduced fat and calorie quiche.
2 red potatoes
Vegetable oil spray
1 tsp olive oil
2 shallots sliced
8 ounces sliced regular mushrooms
1½ cups fresh chopped spinach
Egg substitute equivalent to 6 eggs (1½ cups)
¼ cup fat free half and half cream
1 Tablespoon soy sauce
¼ cup fresh chopped parsley or basil
1 cup shredded fat-free or low-fat cheddar cheese
Cook potatoes in a microwave oven just until fork can be easily inserted into center. Let cool.
Pre-heat oven to 375 degrees F. Lightly spray an 11 x 7 x 2 inch baking pan with vegetable oil spray.
Thinly slice unpeeled potatoes into ¼ inch slices. Arrange sliced potatoes evenly in bottom of pan.
Heat a large non-stick skillet over medium-high heat. Pour oil into skillet and swirl to coat bottom. Add mushrooms and shallots. Reduce heat to medium and cook for 5 minutes.
Spoon mushroom mixture evenly into baking pan. Top evenly with chopped spinach.
In a separate bowl whisk together egg substitute, cream, soy sauce and herbs. Pour over mushrooms and spinach.
Bake for 25 to 30 minutes, just until set in centre (knife inserted into middle comes out clean). Remove from oven. Sprinkle evenly with cheddar cheese. Let stand 10 minutes.
Fat 2 grams
Carbohydrates 23 grams
Fiber 2 grams
Protein 19 grams