March Healthy Recipe – Spinach and Feta Quiche with Sweet Potato Crust
Ingredients
Cooking spray
2 medium sweet potatoes, peeled
and cut into 1/8-in.-thick slices
1 teaspoon canola oil
1/2 cup sliced onion
1 (5-oz.) bag fresh baby spinach
1/2 cup 1% low-fat milk
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black
pepper
1/4 teaspoon crushed red pepper
4 large eggs
2 large egg whites
1.5 ounces feta cheese, crumbled
(about 1/3 cup)
How to Make It
Step 1 – Preheat oven to 350°F.
Step 2 – Coat a 9-inch pie plate with cooking spray.
Layer sweet potatoes in slightly overlapping concentric
circles on bottom and upsides of plate, cutting slices in
half to fit (rounded side up) around the sides. Coat
potatoes with cooking spray. Bake in preheated oven for
20 minutes or until potatoes are slightly tender. Place
pan on a wire rack. Increase oven temperature to 375°F.
Step 3 – Heat a large nonstick skillet over medium. Add
oil and onion; saute 3 minutes. Add spinach; saute 3
minutes. remove from head; cool.
Step 4 – Combine milk and next 5 ingredients (through
egg whites) in a medium bowl; stir with a whisk. Arrange
spinach mixture in crust; pour egg mixture over spinach.
Sprinkle with feta. Bake at 375°F for 35 minutes or until
egg mixture is set. Let stand 5 minutes; cut into 8
wedges.
Nutritional Information
●Calories 203, ●Fat 8.7g, ●Satfat 3.5g,
●Monofat 3.2g, ●Polyfat 1.4gg,
●Protein 13g, ●Carbohydrate 18g,
●Fiber 3g, ●Sugars 6g,
●Est. added sugars 0g,
●Cholesterol 197mg, ●Iron 3mg,
●Sodium 393mg, ●Calcium 177mg.
