저녁쉬움

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 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1/4 of the recipe

199

칼로리

19g

단백질

19g

탄수화물

지방

식이섬유

당류

390mg

나트륨

포화지방 2 g · 콜레스테롤 158 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

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

조리법

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.

출처: USDA MyPlate Kitchen · Produce for Better Health Foundation

AI 영양 추적 앱 Nutrola의 일부 — 모든 레시피에 검증된 매크로가 있어 한 번의 탭으로 기록할 수 있습니다.

Nutrola로 매 끼니를 기록하세요

AI 사진 스캔으로 이 레시피를 몇 초 만에 기록하세요.