Happy National Nutrition Month! For those of you who don’t know, March is National Nutrition Month! So, if I say it a million times the next few weeks, sorry! I love to take times like these when food and nutrition is being celebrated to test out new recipes or ideas of my own! Today, I made a Mushroom Spinach Quiche. I don’t usually cook with mushrooms, and honestly I don’t really eat eggs much either, but as I said, March is the month for my experimenting! This recipe makes about 4 servings, each 120 calories and about 10 grams of protein. Not bad for a tiny little egg dish huh? Because I don’t eat meat, eggs are also a great way for me to get in a little extra protein.
Fun Fact: 1 large egg provides about 6-7g of protein and 1 egg white provides between 4-5g of protein!
- 4 egg whites
- 2 large eggs
- 1 Tbsp olive oil
- 1/4 cup chopped sweet onion
- 1 cup white sliced mushrooms
- 1 cup frozen chopped spinach
- pinch of salt
- 1/2 tsp thyme
- garlic powder
- black pepper
- 1 tsp whole wheat flour (or regular white flour is fine, this is just what I had on hand)
- 1/3 cup reduced fat shredded mozzarella cheese
Preheat your oven to 375 degrees.
In a large skillet saute` your chopped onions and mushrooms in a little olive oil over medium heat. Add a pinch of salt, thyme, and garlic powder, and cover the pan with a lid to allow the mushrooms and onions to sweat. The salt will draw some moisture out of the mushrooms so they can get soft and tender. Stir a few times to make sure your veggies are not burning! After about 5-7 minutes, add your frozen spinach and cover with a lid again. Let cook until spinach is fully warmed.
In a small bowl, crack your 2 eggs and 4 egg whites, and whisk with a fork to break up the yolks. Add a little more thyme, paprika, black pepper, and garlic powder. In a separate bowl, toss your shredded cheese with 1 tsp of flour then add to your eggs and incorporate well. The flour will just help the cheese stay incorporated evenly throughout the quiche and not sink to the bottom. Once your veggies are tender and the spinach is broken apart and warmed, remove from the heat and let sit for 2-3 minutes to cool. Spray a baking dish with a little cooking spray. Add your sautéed veggies first, spreading evenly along the bottom of the pan. Pour your egg and cheese mixture over the top of your veggies.
Place in the oven, uncovered for about 25 minutes. After 25 minutes, reduce your heat to 350 and cook for another 5-6 minutes. Remove from the oven and let sit to cool and finish settling for about 5 minutes before cutting. Cut yourself a square and enjoy!