Crustless Spinach quiche A Nutritious and Delicious Option
Introduction:
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Elevate your meal planning with our Weight Watchers-Friendly Crustless Spinach Quiche, a delightful dish that balances nutrition and flavor without compromising your SmartPoints goals. This recipe is designed for those who crave a satisfying quiche while adhering to Weight Watchers (W-W) guidelines. Perfect for breakfast, brunch, or a light dinner, this crustless quiche is loaded with spinach, eggs, and a blend of cheeses, all baked to golden perfection. This comprehensive guide will walk you through the preparation of this healthy and delicious dish, ensuring every detail is covered to meet your dietary needs.
Ingredients:
2 cups (150 g) fresh spinach, chopped (or use frozen spinach, thawed and well-drained)
1/2 cup (120 ml) non-fat milk (or a plant-based alternative, such as unsweetened almond milk)
4 large eggs
1/2 cup (60 g) shredded reduced-fat cheddar cheese
1/2 cup (60 g) shredded reduced-fat mozzarella cheese
1/4 cup (30 g) finely chopped onion
2 cloves garlic, minced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon black pepper
1/4 teaspoon salt
For Cooking:
Cooking spray (to lightly coat the baking dish)
Optional Garnishes:
Fresh herbs (such as parsley or chives, chopped)
Sliced tomatoes (for added freshness)
A sprinkle of extra cheese (if desired, ensure it fits within your SmartPoints budget)
Instructions:
Preheat the Oven:
Begin by preheating your oven to 375°F (190°C). This ensures that the oven reaches the desired temperature for an even and consistent bake.
Prepare the Spinach:
If using fresh spinach, wash it thoroughly and chop it finely. For frozen spinach, ensure it is fully thawed and drained of excess moisture. This step is crucial to prevent excess liquid in the quiche.
Sauté the Aromatics:
In a medium skillet, heat a small amount of cooking spray over medium heat. Add the finely chopped onion and minced garlic. Sauté for 3-4 minutes, or until the onion becomes translucent and the garlic is fragrant. This step enhances the flavor profile of the quiche.
Combine the Quiche Ingredients:
In a large mixing bowl, whisk together 4 large eggs and 1/2 cup of non-fat milk until well combined. This mixture serves as the base for your quiche.
Add 1/2 cup of shredded reduced-fat cheddar cheese and 1/2 cup of shredded reduced-fat mozzarella cheese to the egg mixture. Stir until the cheeses are evenly distributed.
Incorporate the chopped spinach, sautéed onion, and garlic into the mixture. Add 1/2 teaspoon each of dried basil and dried oregano, 1/4 teaspoon of black pepper, and 1/4 teaspoon of salt. Mix well to combine all ingredients.
Prepare the Baking Dish:
Lightly coat a 9-inch (23 cm) pie dish or a similar baking dish with cooking spray. This will help prevent the quiche from sticking and make for easier cleanup.
Pour and Spread:
Pour the quiche mixture into the prepared baking dish. Use a spatula to spread the mixture evenly, ensuring that the spinach and cheese are well distributed throughout.
Bake the Quiche:
Place the baking dish in the preheated oven and bake for 35-40 minutes, or until the quiche is set in the center and the top is lightly golden brown. To check for doneness, insert a knife or toothpick into the center of the quiche; it should come out clean.
Cool and Serve:
Allow the Quiche to cool for at least 10 minutes before slicing. This cooling period helps the quiche to set properly and makes it easier to slice into clean pieces.
Optional Garnishes:
Garnish the quiche with freshly chopped herbs such as parsley or chives for added flavor and visual appeal. You can also add a few slices of fresh tomato on top or a light sprinkle of extra cheese if it fits within your SmartPoints budget.
Storage:
Store any leftover quiche in an airtight container in the refrigerator for up to 5 days. This quiche can also be frozen for up to 3 months. To reheat, thaw in the refrigerator overnight and warm in the oven at 350°F (175°C) until heated through.
Nutritional Information (Per Serving, Based on 8 Servings):
Calories: 130 kcal
Fat: 6 g
Carbohydrates: 6 g
Fiber: 2 g
Net Carbs: 4 g
Protein: 12 g
SmartPoints (W-W): Approximately 4 SmartPoints per serving (This estimate is based on using reduced-fat cheeses and non-fat milk. SmartPoints may vary based on specific products and brands.)
Additional Tips:
Low-Carb Variations: For a lower-carb option, consider using a low-carb milk substitute and adding more non-starchy vegetables to the filling, such as bell peppers or mushrooms.
Cheese Choices: Adjust the types and amounts of cheese according to your taste preferences and SmartPoints budget. Reduced-fat or fat-free cheese options help keep the SmartPoints lower.
Vegetable Add-Ins: Feel free to customize the quiche by adding other vegetables such as diced tomatoes, bell peppers, or mushrooms. Ensure these additions align with your SmartPoints goals.
Flavor Enhancements: To add extra flavor, you can include a pinch of cayenne pepper or a dash of hot sauce to the egg mixture. Just be mindful of any additional SmartPoints.
Meal Prep: This quiche is a great option for meal prep. Prepare a larger batch and portion it out into individual servings for quick and easy meals throughout the week.
Serving Suggestions: Pair the quiche with a fresh side salad or some fruit for a well-rounded meal. A light vinaigrette or a simple lemon juice drizzle can enhance the salad’s flavor.
Conclusion:
Our -Friendly Crustless Spinach Quiche is a nutritious and delicious option that fits seamlessly into your WW plan. By utilizing reduced-fat ingredients and skipping the crust, this quiche delivers all the flavor and satisfaction of a traditional quiche while keeping your SmartPoints in check. Ideal for any meal of the day, this recipe offers versatility and ease, making it a valuable addition to your healthy eating repertoire. Enjoy the simplicity and taste of this delightful quiche, knowing it supports your wellness goals.
