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Ингредиенты
- cooking spray
- 1/2 tsp extra virgin olive oil
- 1/2 c. thinly sliced onions cut into strips
- 1 x green onion with tops chopped
- 1 x zucchini 1/4-inch slices
- 4 ounce sliced mushrooms
- 2 Tbsp. pine nuts
- 1 c. baby spinach leaves loosely packed
- 8 ounce egg Beaters egg whites see variation
- 1 Tbsp. ice water
- 1 Tbsp. Reduced Fat Bisquick sifted healthy pinch salt and black pepper
- 2 Tbsp. minced fresh herbs or possibly to taste (basil, lemon thyme, chervil, cilantro) healthy pinch grnd coriander seed healthy pinch sun dry tomato seasoning (such as Mrs Dash, Trader Joes)
- 2 Tbsp. grated myzithra cheese or possibly Parmesan cheese boiling water
Инструкции
- 1. ONIONS: Spray a non-stick frying pan with butter flavored cooking spray; hot the oil in the sprayed pan. Cook the onions slowly, caramelized (15 to 20 min). Add in the green onions (if using) and saute/fry 1 minute. Set aside to drain and crisp.
- 2. ZUCCHINI: Meanwhile, sprinkle the zucchini with salt and set aside to drain. Plot dry with toweling. Transfer the onions from the skillet to a dish. Set aside. Set skillet over moderate heat; add in the zucchini and saute/fry both sides of the slices till lightly brown but still hard to the bite. If you prefer, you can cook them till soft. Remove the zucchini from the skillet.
- 3. Saute/fry the mushrooms and set aside to drain. Lightly toast the pine nuts. Set aside. Finally, add in the spinach to the pan; remove when wilted. Let these vegetables drain.
- 4. Preheat oven to 350F. Line individual 1 1/2 c. casseroles with parchment or possibly spray well to prevent sticking. Layer each casserole with equal shares of onion, zucchini and mushrooms. Spread the spinach on top of which.
- 5. Combine the egg whites, cheese, water, and Bisquick in a bowl; season with salt and black pepper. Whisk to blend and aerate slightly. Mix in the herbs and spices.
- 6. Place the casserole in a cake pan to serve as a bain marie. Pour the egg mix into the casserole. Put the pan on a centered rack in the preheated oven. Add in warm water to the pan to reach the middle of the casseroles.
- 7. Bake, uncovered, for 15 min (test at 12 min). Remove. Allow to stand 1 minute. Run a knife around the edge of each casserole. Serve at once with a fruit and mesclun salad and crostini or possibly scones or possibly omit bread.
- EACH CASSEROLE:TIP - A 4-ounce carton of EggBeaters EggWhites = 1/2 c. = 2 whole Large eggs = 4 egg whites.
- VARIATION - Replace one carton with whole Large eggs. Increase oven to 375F and test center with toothpick after 15 min.
- TIP - The onions, zucchini, mushrooms, pinenuts and spinach could be sauteed together or possibly in a large pan to allow for the differences in cooking times. Set the vegetables aside to drain and dry before add in the Large eggs.
- Description: "also with spinach, pinenuts, myzithra or possibly parmesan"
- NOTES : This is a crustless quiche, baked in individual casseroles in a bain marie. It includes Greek Myzithra cheese, fresh spinach leaves and pinenuts. Serve hot, room temperature or possibly slightly chilled.
- This recipe can be made several hrs ahead. It's worth the fuss, to precook the vegetables, separately, so which the flavors remain distinct.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 230g | |
| Recipe makes 2 servings | |
| Calories 236 | |
| Calories from Fat 171 | 72% |
| Total Fat 19.65g | 25% |
| Saturated Fat 8.88g | 36% |
| Trans Fat 0.0g | |
| Cholesterol 35mg | 12% |
| Sodium 229mg | 10% |
| Potassium 591mg | 17% |
| Total Carbs 11.73g | 3% |
| Dietary Fiber 2.8g | 9% |
| Sugars 4.55g | 3% |
| Protein 6.79g | 11% |
