3-Minute Spinach Quiche

If you enjoy the flavors of Greek spinach pie, you will love this super-simple quiche. Add a salad or with fresh fruit - orange sections or fresh pineapple chunks to create a light meal. Serves 1.

Ingredients

1 whole wheat tortilla, 8 to 9 inches in diameter
1 cup chopped spinach, fresh or frozen
1/2 cup whole milk cottage cheese
* 1 egg
* 1 tablespoon farina or flour
salt and pepper to taste
a few sprigs of fresh dill or 1/2 teaspoon dry dill weed

Heat oven to 400 degrees. Place the tortilla in a small ovenproof dish that will hold it in the shape of a mini-pie crust.

Mix the spinach, cottage cheese, egg, farina, salt, pepper and dill together. Spoon into the tortilla shell. Bake for 25 minutes. The quiche filling should be firm when done. Allow the quiche to cool for 5 to 10 minutes before serving.

Nutrition information per serving (1 quiche):

350 calories
11.5 g total fat
4.8 g saturated fat
38 g carbohydrate
25 g protein
6.5 g fiber

* Substitute low- or non-fat cottage cheese and 3 egg whites for 1 egg for low fat meal plan

1 Dairy
2 Grain

Portions:
1 Protein
1 Vegetable
3 Extras