Spinach and sweet potato quiche | Food Production and Preservation | Forums

Another low carb option

Ingredients

• 2 medium sweet potatoes
• 1 onion
• 1 teaspoon canola oil
• 1 (5-ounce) bag baby spinach
• 1/2 cup 1% low-fat milk
• 1/2 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon crushed red pepper
• 4 large eggs
• 2 large egg whites
• 1.5 ounces feta cheese, crumbled

Crust Instructions

1. Preheat the oven to 350°
2. eel and slice sweet potatoes.
3. Coat a pie dish with cooking spray
4. Fill the bottom of the dish with a layer of sweet potato slices. Cut the sweet potato rounds in half and fill around the edges of the pie dish; round side facing up.
5. Once the entire dish is filled, coat one more time with cooking spray.
6. Bake for 20 minutes.
7. Remove from oven
8. Turn heat up to 375°.

Filling Instructions

1. Heat a nonstick skillet over medium heat.
2. Sauté sliced onions until transluscent.
3. Add spinach; sauté 3 minutes.
4. Remove from heat; cool. 5 . Combine milk and next 5 ingredients in a bowl; stir with a whisk.
5. Arrange spinach and onion mixture in crust
6. Pour egg mixture over spinach.
7. Sprinkle with feta.
8. Bake at 375° for 35 minutes.

Let stand 5 minutes; cut into 4 wedges.

Nutritional Information

• CALORIES 196
• FAT 8.5g (sat 3.5g, mono 3.2g, poly 1.2g)
• PROTEIN: 12g
• CARB 18g
• FIBER 4g
• CHOL 197mg
• IRON 2mg
• SODIUM 562mg
• CALC 155mg