Low Calorie Spinach and Onion Cheesy Crustless Quiche

My mom used to make some variation of this when I was in high school. I've never been able to relocate the exact recipe, but I've tinkered with it enough to create a close approximation. I like these because they freeze and reheat well for when I need to eat breakfast on the go (which is always, because children).

It's low calorie, low carb, and high protein. It's also simple so it's likely you already have all of the ingredients.

Ingredients

This recipe will yield 12 quiches. 

• 4 eggs
• 3 egg whites
• 4 cups spinach
• 1.5 C mozzarella
• 1/2 C parmesan
• 1/4 of a Vidalia onion diced

You can also add salt, pepper, cayenne, etc. if so desired. I've also swapped out the Vidalia onion for green onions before and switched up the cheeses as well. If you use parmesan, be careful about adding salt. Parm is super salty on its own.

If I don't want it as salty, I decrease the parm by 1/4 of a cup and increase the mozzarella by 1/4 of a cup.

You can add in various other vegetables or ingredients if so desired. My mom used to include sliced mushrooms in hers. 

Directions

1. Preheat oven to 350
2. Dice your onion then mix all ingredients in a large bowl
3. Spray a muffin pan with non-stick spray then spoon the mixture into each cup in even amounts. 
4. Bake for 25-30 minutes
5. Let cool for 5-10 minutes

Seriously, the easiest breakfast prep ever. I do have to warn you, if you try to make these around toddlers, they will think you are making cupcakes. 

Nutrition Information

The information below applies to 3 muffins. 

Calories	Fat	Carbs	Protein	Sodium	Fiber	Sugar
238	14.4	6.7	22.4	523.9	2.2	0.6

Spinach Chicken Cheese Spaghetti Bake

This was a crazy delicious accident. I really wish I had snagged a picture before my husband devoured it.

My husband had duty, so I decided to take him dinner. Otherwise, it would be subway or some other fast food (or nothing at all, what is it with men and not eating?).

Anyway, he requested the avocado chicken pasta I had made him last month (I'll need to write that one up as well), so I figured sure why not...except none of my avocados were ripe yet. And of course I did not make this discovery until after I had already grilled and shredded the chicken as well as boiled the noodles. I was strapped for time, so it was going to be a left-overs kind of solution.

I raided the fridge and came up with mozzarella, Parmesan, spinach (which I steamed), and left over spaghetti sauce.

Thus my Frankenstein spaghetti bake was born. I mixed up the grilled chicken, pasta, sauce, and mozzarella, then baked that sucker for 20 minutes at 375 degrees. I took it out, sprinkled some more moz and parm then broiled it for a minute or two until it was bubbly and browning.

Ingredients:

4 oz. chicken breast (grilled)
2 cups cooked pasta
2 cups spaghetti sauce
1 handful of fresh spinach (wilted or steamed)
1 cup mozzarella
2 TBSP Parmesan 

Nutrition Break Down:

		Cals		Tot Fat		Sat Fat		Trans		Sodium		Protein
4 oz. chicken breast (grilled)		100		0.5		0		0		125		24
2 cups cooked pasta		400		2		0		0		0		14
1.5 cups spaghetti sauce		271.5		12		4.6		0		2500		26.1
1 handful of fresh spinach (wilted or steamed)		5		0		0		0		17		0.64
1 cup mozzarella		320		24		14		0		800		28
2 TBSP Parmesan		40		3		2		0		240		4
Total		1137		41.5		20.6		0		3682		96.74
Per serving (3 total)		378.83		13.83		6.87		0.00		1227.33		32.25

I wish Hunt's made a low sodium tomato sauce :/ They are the only brand of sauce I really like because they sell it plain and simple and I can add the spices myself. At any rate, this is a very high protein meal for those of you looking to add more protein into your diet. Based on my own fitness regimen, I shoot for 100g of protein a day.

If anyone knows a good tomato sauce for spaghetti that does not contain spices already and isn't disgustingly sweet (i.e. Preggo, Ragu <--Bleck), please let me know!