夕食簡単

Herbed Spinach Quiche Portabella Caps

Name: Herbed Spinach Quiche Portabella Caps
Prep time: 45 min
Total time: 45 min
Yield: 4
Ingredients: 4 portabella mushrooms; cooking spray; 3 large eggs; 6 egg whites; 1/2 cup bread crumbs (whole-wheat if available); 1/4 cup nonfat milk; 1 teaspoon low-sodium garlic & herb blend; 1 cup frozen chopped spinach, cooked and drained; 1/4 cup reduced-fat Parmesan cheese, divided

Here's a savory, healthful, time-saving twist to breakfast quiche. Use portabella mushroom caps instead of high-fat pie pastry to make individual quiches.

45 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1/4 of the recipe

199

カロリー

19g

タンパク質

19g

炭水化物

脂質

食物繊維

糖類

390mg

ナトリウム

飽和脂肪酸 2 g · コレステロール 158 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

portabella mushrooms
4 · 3-inch diameter
cooking spray
eggs
3 large
egg whites
6
bread crumbs (whole-wheat if available)
1/2 cup
nonfat milk
1/4 cup
low-sodium garlic & herb blend
1 teaspoon
frozen chopped spinach, cooked and drained
1 cup
reduced-fat Parmesan cheese, divided
1/4 cup

作り方

1
Place oven rack in center of oven; preheat oven to 375 °F.
2
Remove portabella stems; wipe clean with damp paper towel.
3
Spray baking sheet with cooking spray, and place mushroom caps on baking sheet.
4
In a mixing bowl, whisk together all remaining ingredients, except 1 tbsp Parmesan cheese.
5
Coat 10-inch non-stick pan with cooking spray and heat over medium flame.
6
Cook and scramble egg mixture until it just starts to thicken. Remove from heat.
7
Using a large spoon, scoop partially cooked, hot egg mixture into portabella caps.
8
Sprinkle tops with remaining Parmesan cheese. Bake about 20 minutes.
9
Serve immediately.

出典: USDA MyPlate Kitchen · Produce for Better Health Foundation

AI栄養トラッキングアプリNutrolaの一部 — すべてのレシピに検証済みのマクロ栄養素が含まれ、ワンタップで記録できます。

Nutrolaで毎食を記録

AI写真スキャンでこのレシピを数秒で記録。