By Weightloss for Women Over 40 Rising Health LLC

Crab, Spinach and Asparagus Quiche

Name: Crab, Spinach and Asparagus Quiche
Ingredients: 1 cup Egg Beaters (1/2 lean); 3.5 oz lump crab meat (1/2 lean); 1/2 cup asparagus (1 green); 1/2 cup mushrooms (1 green); 1/2 cup sauteed spinach (1 green); 2 tsp olive oil (2 healthy fats); 1/4 tsp minced fresh garlic (1/2 condiment); 1 Tbsp fresh grated Parmesan (1 condiment); 1 Tbsp fresh chopped rosemary (1/2 condiment); Sprinkle of fresh grated nutmeg (less than 1/8th of a tsp/condiment)

3 steps

1 Lean, 3 Green, 2 Healthy Fats, 2 and a smidge more condiments

Updated at: Thu, 17 Aug 2023 06:03:03 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories340.9 kcal (17%)

Total Fat12 g (17%)

Carbs10.8 g (4%)

Sugars7.3 g (8%)

Protein48.5 g (97%)

Sodium1074.4 mg (54%)

Fiber2.6 g (9%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

1 cupEgg Beaters

1/2 lean

3.5 ozlump crab meat

½ cupasparagus

½ cupmushrooms

½ cupspinach

2 tspolive oil

¼ tspfresh garlic

1 TbspParmesan

1 Tbsprosemary

Instructions

Step 1

Preheat the oven to 425 degrees. In a nonstick skillet, saute the asparagus, mushrooms, spinach and garlic with 2 tsp oil until the spinach is wilted and the asparagus is almost done.

OvenPreheat

Step 2

In a small bowl, combine the Egg Beaters, crab meat, rosemary, and the sauteed veggies. Stir gently (avoid mixing too roughly, otherwise the crab meat will break apart).

Step 3

Spray a glass pie pan with a spritz of PAM. Pour mixture gently into the prepared pie pan. Sprinkle with the grated Parmesan cheese and finish with a little shaving of fresh nutmeg. Bake in the preheated oven for 15-20 minutes until set in the center.