Wednesday, March 25, 2009

Real-Man Quiche


Real-Man Quiche

NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sat Fat | Heart Healthy | Healthy Weight
Total Time: 1 hour 35 minutes

The picture does not do this dish justice!
I wasn't sure about this recipe when I saw it, but gave it a try anyway,
and oh my. . .it was so GOOD!
Our family of four ate the whole 9 inch pie plate in one meal, I think Andy had Four servings himself. My kids loved it too, which I love because it had spinach in it and they didn't even notice. :-)

Ingredients:
Canola oil cooking spray
1 lb turkey sausage links, removed from casings
1 medium red onion, thinly sliced
2 cups sliced mushrooms
4 cups baby spinach
4 eggs
2 egg whites
1/2 cup skim or 1% milk
1/4 tsp freshly ground pepper
6 sheets phyllo dough, defrosted according to package directions
(Or you could use a pie Crust-it would add more calories and Fat to the dish)
1/4 cup swiss cheese, grated or cut in small pieces

Make It:
1. Preheat oven to 350 degrees F. Coat a 9-inch deep-dish glass pie
pan with cooking spray.

2. Cook sausage in a large nonstick skillet over medium-high heat,
breaking it up into small pieces with a wooden spoon, until cooked
through, about 5 minutes. Transfer to a medium bowl lined with
paper towels. Coat the pan with cooking spray, add onion and
mushrooms and cook, stirring, until beginning to brown, 4 to
5 minutes. Add spinach and stir until just wilted, about 1 minute.
Transfer the vegetables to the bowl with the sausage; set aside.

3. Whisk eggs, egg whites, milk and pepper in a medium bowl.

4. Unroll phyllo onto a clean, dry surface. Cover with a sheet
of wax paper and then a damp kitchen towel. Place one sheet of
dough into the prepared pie pan, spray with cooking spray.
Repeat with the remaining phyllo, spraying between each layer, turning
each sheet at a 45° angle to cover the entire pan. Trim the
phyllo edge with kitchen shears to be level with the rim of
the pan. Spread the sausage mixture in an even layer on top
of the phyllo; pour in the egg mixture and top with cheese.

5. Bake the quiche until the top is browned and the phyllo
is crispy, 40 to 45 minutes. Let cool for 10 minutes before
cutting into wedges.

Nutriton per Serving:
236 Calories, 9g Fat (3g Sat, 3g Mono), 153mg Cholesterol,
19g Carbs, 19g Protein, 2g Fiber, 543mg Sodium

Nutrition bonus: Vitamin A (15% daily value), Zinc (15% dv)

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2 comments:

Shelley said...

Yum, that looks good I will have to try it out!

Vanessa said...

I love quiche, i need to try this one!