Serving Size: 1 cup
Preparation Time: 15 minutes
Cooking Time: 60 minutes
Ingredients
3 eggs
1 carton (16 oz.) fat-free cottage cheese
1/2 cup reduced-fat shredded cheddar cheese
1/4 cup grated fresh Parmesan cheese, divided
1/2 cup nonfat milk
1/2 cup all-purpose flour
1 tsp. baking powder
1/4 tsp. salt
1/4 tsp. ground black pepper
1/4 tsp. red pepper flakes
1 medium onion, chopped
2 garlic cloves, minced
2 packages (10 oz. each) chopped frozen spinach, thawed, and drained
1/8 tsp. ground nutmeg
2 large tomatoes, thinly sliced
Preparation
1. Preheat the oven to 400 degrees. Coat a 3-quart casserole dish or 10 (5-inch) individual tart dishes with cooking spray; set aside. In a large bowl, beat the egg substitute and eggs until fluffy. Add the cottage cheese, cheddar cheese, 2 Tbsp. of the Parmesan cheese, milk, flour, baking powder, black pepper, salt, and red pepper flakes. Beat well.
2. Coat a large skillet with cooking spray. Saute the onion over medium heat for 5 to 6 minutes. Add the garlic and saute for 1 minute. Add the spinach and nutmeg, and cook for 2 minutes. Drain any excess liquid. Add the spinach mixture to the egg mixture.
3. Pour the spinach-egg mixture into the prepared casserole dish or tart dishes. Top with tomatoes. Sprinkle with the remaining 2 Tbsp. Parmesan cheese. Bake for 15 minutes at 400 degrees.
4. Reduce the oven temperature to 350 degrees and bake the casserole for 35 minutes or the tarts 10 minutes, until the quiche is set and browned.
This recipe is from Diabetes Forecast online.
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Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
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