Spinach and Mushroom Quiche

Spinach and Mushroom Quiche



3/8 cup whole wheat flour
1/4 cup quick-cooking oats
1 Tbsp extra virgin olive oil
1 Tbsp plain nonfat yogurt
2 Tbsp cold water
Mix the dry ingredients and then add the liquid ingredients and mix to form a soft dough.  Press the dough into a 9
inch pie pan to form a crust.  Double this recipe if you want a thicker crust or for a larger pie pan.

3/4 cup frozen, thawed chopped spinach
1/2 of a 4oz can of mushrooms
1/2 to 3/4 cup plain nonfat yogurt
4 medium egg whites
1 tsp dried parsley
1 tsp dried oregano
1 tsp onion soup mix
1 or 2 tsp spaghetti seasoning mix

Spread the thawed, drained spinach and mushrooms in the pie pan over the crust. Blend the yogurt, egg whites, and seasonings with a hand mixer or blender and pour the mixture over the spinach and mushrooms in the crust.  Sprinkle parmesan cheese over the top. Bake at 375 degrees F for about 25 minutes or until set.  The quiche will set more as it cools, so don't be afraid to remove it from the oven if the crust is getting too brown on the edges.

Nutritional Information

Calories 71
Protein 5 g
Carbohydrates 9 g
Cholesterol 0 mg
Total Fat 2 g
Saturated 0.5 g
Polyunsaturated 0.5 g
Monounsaturated 1.5 g
Fiber 2 g
Sodium 113 mg