I’ve made countless quiches and my biggest gripe was that though it’s a wholesome dish in general, the calorie count from fat was pretty high. So, to the kitchen with a mission! Here’s the product, a no-crust quiche with reduced fat and still tastes great for a skinny lunch.
Preheat the oven to 375 degrees F (190 degrees C). Spray a 9x13-inch baking dish with cooking spray.
Heat butter in a skillet over medium heat. Saute mushrooms, onion, and garlic in the hot pan until onion is tender, about 7 minutes. Add spinach to the onion mixture and cook over low heat until spinach is limp and most of the water has evaporated, 5 to 7 minutes.
Place egg whites into a bowl and add milk; whisk together. Add 1/2 cup Cheddar cheese and feta cheese. Stir in spinach mixture until thoroughly mixed. Season with salt and pepper. Pour mixture into the prepared baking dish.
Bake in the preheated oven for 15 minutes. Remove from the oven and sprinkle remaining Cheddar cheese over quiche. Return to the oven and continue to bake until center is set, about 40 minutes.
Per Serving: 107 calories; protein 12.5g; carbohydrates 4.6g; fat 4.6g; cholesterol 15.1mg; sodium 407.5mg.
Eating healthy breakfast to start the day had become a good habit. It’s a best way to start my day off healthfully. The sweet hit from the pickle tree wakes me up and bring me power to take on the morning. Sugar is more vilified as the evil of all disease, but fruit is also loaded with fibre, which is great for your stomach system and make keep you feel full longer, and not want likely grab a side food out of the street food before lunchtime.
Make fruit a at 7.00 clock habit is easy . Simply put the fruit in your refrigerator next to the sweet drink or on the table next to your cereal bowl , or beside your coffee maker or tea kettle — about anywhere where you’ll find it. Before you eating the rest of your breakfast , eat your fruit. If you’re not usually a breakfast person.
Giving your stomach energy a bit of sugar in the morning is good to move your healthy body for the 24 hours and fuel to your brain, which, incidentally, requires a continue supply of sweetness in the way of process glucose, amounting to around 120g daily. There is also essential evidence to backup the idea that a diet high in fiber can reduce your risk of a count of of cancers. And of course, you well-being from all the other vitamins and antioxidants in fruit, which keep you strong and healthy.