Photo: K8
Estimated Nutrition (whole recipe, rough)
355
Calories
17g
Protein
26g
Fat
16g
Carbs
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Vegetable | 1 tbsp (14g) | 120 |
| Mozzarella Cheese | 1 oz (28g) | 85 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 egg
- 3 egg whites
- 1/4 cup onion, chopped
- 1/4 chopped frozen spinach, thawed and drained
- 2 medium white mushrooms, diced
- 1/3 cup low fat mozzarella cheese, shredded
- 1 teaspoon Tabasco sauce
- Salt and pepper to taste, optional
- Vegetable cooking spray
Directions
1
1.Preheat oven to 350 degrees.
2
2.In a bowl mix eggs together.
3
3.Add remaining ingredients and stir.
4
4.Spray a muffin pan with cooking spray. Divide egg mixture evenly among six muffin cups.
5
5.Bake until an inserted knife comes out clean and top of quiches are golden brown.
Recipe sourced from
fandom