Diane’s Crustless Spinach  or Broccoli Quiche

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


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

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