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Diane’s Crustless Broccoli or Spinach Quiche

dianes-crustless-brocolli-or-spinach-quiche

Diane’s Crustless Spinach  or Broccoli Quiche

Ingredients:

 

A 16 oz package of frozen  chopped spinach or broccoli florets

16 oz container of part skim ricotta cheese

6 eggs

1 cup of shredded parmesan cheese (½ cup in the quiche and ½ cup on top)

 

Preheat oven to 400

 

Directions:

 

1. Spray a square 8″ by 8″ baking pan with nonstick spray

2. Let the frozen spinach or broccoli thaw for about 30 minutes

3. Combine spinach and ricotta cheese and mix very well

4. Add 6 eggs and mix well

5. Add ½ cup of parmesan cheese and mix well

6. Pour into 8″x 8″ pan

7. Top with the other ½ cup of parmesan cheese

8. Bake 50 to 60 minutes at 400F

 

Divide into 9 squares

Each square is about 177 calories, 17 grams of protein, 3 grams of carbohydrate, 10 grams of fat and 1 gram of fiber

 

NOTES:

 

This 4 ingredient quiche  makes a healthy and quick breakfast, lunch, dinner or snack

 

This makes a quick high protein  breakfast:  and can be combined with a fruit or a whole grain and vegetable

 

At lunch /dinner the quiche can be combined with a large salad or vegetables  and  some  quinoa, brown rice, beans  or chickpeas

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