Crustless Spinach, Onion and Feta Quiche

Technically crustless but the addition of flour makes for a delicious crusty bottom and sides to this quiche.

Number of Servings: 6
45 Minutes to Prepare and Cook

Ingredients
1 medium onion, diced
6-oz fresh baby spinach
2 large eggs
1/2 cup egg beaters (liquid substitute)** see below for substitutions
1/2 cup all purpose flour
1/2 tsp baking powder
1/4 tsp salt
pinch cayenne pepper
1 1/3 cups non fat milk
1/2 cup feta cheese

See below for some ideas to try, if you are adventurous, I say-“Go for it”.

Directions
Preheat oven to 400F.
Lightly grease a 10-inch quiche/tart pan (or a pie plate), or try a 9x13 pan for cutting into squares-bake time may need to be adjusted.
In a medium frying pan, cook diced onion with a bit of vegetable oil (or cooking spray) over medium-high heat until translucent and tender. Add in fresh spinach and cook until just wilted. Set aside to cool for a few minutes.
In a large mixing bowl, whisk together eggs, flour, baking powder and salt. Whisk in milk, then stir in spinach-onion mixture. Pour quiche base into prepared pan. Top with feta cheese. Bake for 25 minutes, or until center is set and the outside edge is golden brown.Let set for 5 minutes, then slice and serve.

Goes great with a side salad, fresh fruit and crusty bread.

Nutritional Info

· Servings Per Recipe: 6
· Amount Per Serving
· Calories: 142.0
· Total Fat: 5.5 g
· Cholesterol: 83.3 mg
· Sodium: 248.8 mg
· Total Carbs: 13.5 g
· Dietary Fiber: 2.2 g
· Protein: 10.6 g

Recipe submitted by SparkPeople user JENNLOVE.
These suggestions are from Sparkpeople members who did prepare the recipe-the nutritional information will vary slightly.

“Easy and yummy dish! I used 2 eggs and 4 egg whites as well as shredded cheddar and mozzarella cheese instead of feta -- looking forward to trying it with feta. Also, would add a little spice to it in the future. Maybe sautee some garlic along with the onion.

I added some sun-dried tomatoes and a little green and red pepper. I also used Mrs Dash salt substitute...yummo! Thanks for sharing!

Instead of the egg beaters, which I did not have, I used 2 eggs and the whites of 3 eggs. My carnivorous, junk-eating husband LOVED this and has asked me to make it again. Thank you for sharing this delicious recipe!”
From sparkpeople.com

My own suggestions: It was easy to make and delicious.

Some variations I would try: Green chiles, artichoke hearts diced, use white cheddar cheese or swiss cheese instead of feta, I added sliced tomatoes with the spinach. I used 4 eggs since I didn’t have egg substitute.

Variations will change nutritional values.