Kevin's Asparagus and Spinach Quiche Printer Friendly version
 
1 package filo dough, softened
1/2 whole onion, chopped
1 teaspoon thyme
3/4 teaspoon sweet pepper, if desired
1/2 teaspoon pepper
1 1/2 cups Egg Beaters@ 99% egg substitute
2 cups fat-free evaporated milk
3/4 pound asparagus spears
10 ounces frozen spinach
1 whole chopped green chiles
1/2 cup parmesan cheese, finely grated
1 teaspoon chopped garlic
3 whole Italian plum tomato, sliced
1 whole eggs
1 cup lowfat cheddar cheese
1 cup reduced fat Monterey Jack cheese 		Kevin's quiche
 
Heat oven to 375 degrees F. Place Filo dough into pan and spray with Pam. Sprinkle with packaged bread crumbs. Repeat process 8 times. In small bowl, combine thyme, and peppers; mix well. In large bowl combine the eggs, egg substitute, and milk; blend well. Divide asparagus evenly across bottom of pie pan. Top with spinach, then chiles, onion, cheeses, and garlic. Pour egg mixture evenly across top. Bake at 375 degrees F for 30 to 40 minutes or until inserted knife comes out clean. If necessary, cover edges with foil to prevent excessive browning. Let stand for 10 minutes.. Garnish with tomato slices.
 
Servings: 16
 
 
Per Serving Nutritional Analysis
Per serving (excluding unknown items): 95 calories; 3g fat (24.7% calories from fat); 10g protein; 7g carbohydrate; 1g dietary fiber; 19mg Cholesterol; 220mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Vegetable 1/2 Non-Fat Milk; 0 Fat.
Calories (kcal):
% Calories from Fat:
% Calories from Carbohydrates:
% Calories from Protein:
Total Fat (9):
Saturated Fat (9):
Monounsaturated Fat (9):
Polyunsaturated Fat (9):
Cholesterol (m9):
Carbohydrate (9):
Dietary Fiber (9):
Protein (9):
Sodium (m9):
Potassium (m9):
Calcium (m9):
Iron (m9):
Zinc (m9):
Vitamin C (m9):
Vitamin A (i.u.):
Vitamin A (r.e.):		 95
24.7%
30.4%
44.9%
3g
1g
1g
trace
19mg
7g
1g
10g
220mg
308mg
266mg
1mg
1mg
16mg
2126IU
417 1/2RE 		  Vitamin 86 (mg):
Vitamin 812 (mcg):
Thiamin 81 (mg):
Riboflavin 82 (mg):
Folacin (mcg):
Niacin (mg):
Caffeine (mg):
Alcohol (kcal):
% Refuse:


Food Exchanges
Grain (Starch):
Lean Meat:
Vegetable:
Fruit:
Non-Fat Milk:
Fat:
Other Carbohydrates: 		37.5mg
.5mcg
.1mg
.3mg
58mcg
trace
0mg
0
0.0%



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