Name: Spinach and Egg White Crustless Quiche
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 1/2 cup sour cream (light, extra light); 1/2 cup crumbled feta; 1 tbsp parmesan cheese; 8 large egg whites; 2 tsps olive oil; 1 medium onion, diced; 1 cup chopped spring onions; 1/2 bunch Fresh spinach, shredded

Ingredients

1/2 cup light sour cream

1/2 cup crumbled feta

1 tbsp parmesan cheese

8 large egg whites

2 tsps olive oil

1 medium onion, diced

1 cup chopped spring onions

1/2 bunch fresh spinach, shredded

Directions

1.	Heat oil in a pan.
2.	Add onion and spring onion. Stir and cook till nearly soft.
3.	Add spinach, cook till wilted. Pour into oven dish.
4.	Sprinkle parmesan and feta cheeses over spinach mix.
5.	In a mixing bowl whisk together the egg whites and sour cream. When combined thoroughly pour over spinach mix.
6.	Lightly push spinach mix around just to make sure everything is covered.
7.	Bake at 350 °F (180 °C) for around 30 minutes. Feta should have lightly browned.
8.	Serve with a salad.

Nutrition summary

There are 121 calories in 1 serving of Spinach and Egg White Crustless Quiche.

Calorie split: 50% fat, 21% carbs, 29% protein.

Nutrition Facts

Serving Size

1 serving

Amount Per Serving

Calories

120

% Daily Values*

Total Fat

6.82g

9%

Saturated Fat

3.612g

18%

Trans Fat

-

Polyunsaturated Fat

0.394g

Monounsaturated Fat

2.394g

Cholesterol

19mg

6%

Sodium

265mg

12%

Total Carbohydrate

6.44g

2%

Dietary Fiber

1.3g

5%

Sugars

2.17g

Protein

8.9g

Vitamin D

0mcg

0%

Calcium

147mg

11%

Iron

1.2mg

7%

Potassium

355mg

8%

Vitamin A

176mcg

20%

Vitamin C

12.4mg

14%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.