Tuesday, August 21, 2012

Spinach, Feta and Cherry Tomato Crustless Quich - Eat the Whole Pie for Under 550 Calories

Call this a tale of two quiches. The last quiche recipe I posted gives you that great cheesy, bacon-y, buttery crusty hug on the inside, but somedays maybe you were in New York City all weekend celebrating the engagements of two of your besties and maybe you drank a lot of prosecco and ate a lot of bagels and pizza and maybe you need to get some veggies in your digestive system this week. This is all hypothetical. Under these circumstances, I present to you a nonetheless yummy, super low calorie crustless quiche (also known as a frittata, but whatevah) where you can eat THE ENTIRE THING for under 550 calories. 

You'll need:

  • 2 eggs
  • 1 cup of skim or 1% milk
  • 10 oz package of frozen spinach
  • 1/2 onion (red preferred)
  • 10 cherry tomatoes
  • 1/2 cup feta cheese
1) Preheat oven to 350. Whisk 2 eggs with the milk and add salt and pepper to taste. Set aside. 

2) Thaw the spinach and drain thoroughly to make sure you don't end up with a watery quiche. When I say thoroughly, kids, I mean THOROUGHLY. This might take you wringing it through three or more paper towels, but trust me on this one. If you have fresh spinach, steam about two cups and run it through a food processor. Mix the drained spinach with the finely diced red onion. I would recommend a food processor on that one as well but hand dicing is cool, too.

3) Add the spinach and onion mix to the egg and milk batter and stir until well mixed. 

4) In a lightly greased (PAM, yo) pie pan pour about 1/3 of the batter. Then add the feta on top of this with the goal being an even coverage over the whole area. Pour the rest of the batter on top of the feta.

5) Halve ten cherry tomatoes and place them with the seed side up on the top of the quiche. I had two different colors in my fridge which made the final product extra pretty, but that's not required.

6) Bake for about 40 minutes or until the egg mixture has settled. Settled means it's bouncy and not raw. Don't let fancy quiche terms throw ya. 



*** Credit where credit is due. This recipe is adapted from this Vegetarian Times recipe that I found to be too much work with the phyllo dough over time so I cut the calories and changed the recipe around to adjust for it as a frittata. 

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