I know what you’re thinking. You’re thinking that you can’t have a creamy, cheesy quiche if you want to watch your weight.
This crustless egg quiche with sweet shrimp makes a light and healthy meal.
You can if you eat this quiche!
With just a few easy swaps you can reduce the fat and calories in any quiche recipe, and up the nutrition.
First, eliminate the crust. I know for many of us that would be the best part, but let’s face it – pie crust has very little nutritional value, and tons of fat and calories, so ditch it.
Exchange cooked shrimp for high fat bacon, and shredded Parmesan cheese instead of Swiss or Monterey Jack. Now we’re talking! Use half egg whites instead of whole eggs. This is a quiche you can love.
Of course, you know me. I have to add some fresh parsley and thyme. There’s nothing like fresh herbs to really make a dish pop.
As you can see, I’ve added the two colors I need to make sure I’ve kept to the requirements of my cooking challenge of the month. Colorful green spinach, plum tomatoes, and red pepper. A feast for the eyes!
- ½ small onion, finely chopped
- ½ medium red bell (capsicum) peppers, finely chopped
- 1 tsp olive oil
- 2 cups spinach, rough chopped
- 2 tablespoons parsley, finely chopped
- ½ tbsp thyme, finely chopped
- 4 large eggs
- 4 large egg whites
- 2 tablespoons low fat milk
- ½ cup parmesan cheese , shredded
- 8 tablespoons light sour cream
- 1 large roma tomato, chopped
- 6 ounces shrimp , cooked
- salt and pepper
- pinch red pepper
- Heat oven to 350.
- Spray pie plate with cooking spray.
- Heat skillet over medium heat with oil. Saute onion and bell pepper 5 – 8 minutes until tender.
- Whip eggs and milk in mixing bowl.
- Layer onion, pepper, shrimp, parsley, thyme, spinach and cheese in pie plate.
- Pour egg mixture over the top, pressing the spinach down into the egg mixture.
- Bake at 350 for 20 – 30 minutes until set.
- Top with chopped tomatoes and 1/2 tablespoon sour cream each serving
What’s good for me in this dish?
You’ll get an energy boost from the iron in the spinach, not to mention Vitamins C and A folic acid and B6 to help your heart.
Free range, or cage free eggs are great sources of protein and amino acids. Great for bones, skin and our immune system.
Tomatoes provide a great source of vitamins C, A and K. Not to mention the antioxidant and cancer preventing benefits of Lycopene.
Amount Per Serving
Total Fat: 24.32g
Total Carbs: 7.28g
Dietary Fiber: 0.96g
Weight Watchers PointsPlus 11