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Crustless Spinach Quiche

Serves: 8, 1 wedge per serving 
Prep time: 10 minutes 
Cook time: 35 minutes

1 (9-ounce) package frozen chopped spinach, thawed and 
squeezed dry 
1 cup shredded reduced-fat Swiss cheese 
1 cup shredded fat-free cheddar cheese 
1-½ cups fat-free milk 
4 eggs 
½ cup reduced-fat biscuit baking mix 
1 teaspoon onion powder 
½ teaspoon ground nutmeg 
¼ teaspoon salt 
1/8 teaspoon black pepper

Preheat oven to 350°F. Lightly coat a 9-inch pie plate with cooking spray. Evenly spread spinach and cheeses in bottom of pie plate.

In a blender, place remaining ingredients; blend on high 1 minute or until smooth. Pour mixture evenly into pie plate.

Bake 35 to 40 minutes or until golden and a knife inserted in center comes out clean. Let stand 5 minutes, then cut into 8 wedges and serve.

Good for You! 
Adding spinach to this adds a ton of fiber, which can help control your blood glucose and keeps you feeling full longer.

Choices/Exchanges 
½ Carbohydrate, 2 Lean Protein, ½ Fat

Nutrition Information 
Calories 150 
Calories from Fat 50 
Total Fat 6.0 g 
Saturated Fat 2.2 g 
Trans Fat 0.0 g 
Cholesterol 105 mg 
Sodium 390 mg 
Potassium 220 mg 
Total Carbohydrate 10 g 
Dietary Fiber 1 g 
Sugars 3 g 
Protein 15 g 
Phosphorus 305 mgP

About the Book: 
Mr. Food Test Kitchen’s Guilt-Free Comfort Favorites (American Diabetes Association, September 2018, ISBN: 978-1-580-40690-1, $22.95) is available at bookstores nationwide and from major online booksellers.

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