Name: Crustless Vegetarian Quiche
Ingredients: 1 lb cottage cheese, low fat; 3 large eggs; 1 tsp fresh ground pepper; 1 tsp garlic salt; 1/4 lb mushrooms; 1 package chopped spinach, frozen; 1 small zucchini; 1 small sweet pepper (any color); 1 cup shredded Monterey Jack cheese, low fat

Ingredients

1 lb cottage cheese, low fat

3 large eggs

1 tsp fresh ground pepper

1 tsp garlic salt

1/4 lb mushrooms

1 package chopped spinach, frozen

1 small zucchini

1 small sweet pepper (any color)

1 cup shredded monterey jack cheese, low fat

Directions

1.	Preheat oven to 350 °F (175 °C).
2.	Thaw and drain spinach of excess liquid.
3.	Lightly spray with cooking spray a medium non-stick skillet and sauté zucchini, pepper and mushrooms until just tender.
4.	In a large mixing bowl combine cottage cheese, Monterey Jack cheese, eggs, spinach and sautéed vegetables and mix adding salt and pepper to taste.
5.	Put mixture into an 9x13" baking dish lightly coated with cooking spray and bake for 45-50 minutes.

Nutritional Summary

There are 265 calories in 1 serving of Crustless Vegetarian Quiche.

Calorie Breakdown: 39% fat, 15% carbs, 46% prot.

Nutrition Facts

Serving Size

per serve

Amount Per Serving

Calories

264

% Daily Values*

Total Fat

11.74g

15%

Saturated Fat

6.109g

31%

Trans Fat

-

Polyunsaturated Fat

1.004g

Monounsaturated Fat

3.363g

Cholesterol

182mg

61%

Sodium

1311mg

57%

Total Carbohydrate

10.02g

4%

Dietary Fiber

3.3g

12%

Sugars

5.91g

Protein

31g

Vitamin D

1mcg

4%

Calcium

408mg

31%

Iron

2.98mg

17%

Potassium

648mg

14%

Vitamin A

553mcg

61%

Vitamin C

58.1mg

65%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.