Crustless Mushroom, Spinach Salmon Quiche
If you are like a lot of folks, you love Quiche. You just cant have much because most Quiche is so high in fat and calories that it just doesnt work in your diet! This one is a big change, without a crust to raise the calorie count, it is amazingly low in both fat and calories and is DELICIOUS! Serves 4 - Srvg Size 1/4 Slice
If you are like a lot of folks, you love Quiche. You just cant have much because most Quiche is so high in fat and calories that it just doesnt work in your diet! This one is a big change, without a crust to raise the calorie count, it is amazingly low in both fat and calories and is DELICIOUS! Serves 4 - Srvg Size 1/4 Slice
- 1 tablespoon minced garlic
- 4 egg whites
- 1 cup fresh baby spinach chopped, cooked and drained
- 2/3 cup lowfat shredded cheese (i used mexican blend)
- 3/4 cup 1% milk (any milk will do but will change the calorie count)
- 2 whole eggs
- 1/4 cup grated romano cheese
- 2 small cans of mushrooms drained
- 3/4 of a 6-oz can of canned salmon flaked with a fork
- 2 tablespoons fire roasted diced tomatoes
- salt pepper dill and italian seasoning to taste
- Carbohydrate 2.10089813158266 g
- Cholesterol 226.242 mg
- Fat 8.88450328238933 g
- Fiber 0.208714787626252 g
- Protein 14.7415433519923 g
- Saturated Fat 3.9821289242653 g
- Serving Size 1 1 Serving (107g)
- Sodium 301.158881601237 mg
- Sugar 1.89218334395641 g
- Trans Fat 1.10174280128158 g
- Calories 147 calories
Step-by-step
- Preheat oven to 350F degrees.
- Spray a 9-inch pie pan or square pan with nonstick spray. Set aside.
- Combine spinach, mushrooms, garlic, tomatoes and salmon in a bowl. Stir thoroughly.
- Add salt, pepper, dill and Italian seasoning, stir till well blended.
- In a large bowl, whisk the eggs, egg whites, milk, salt, and pepper together until thoroughly combined.
- Arrange veggie/salmon mixture in the prepared pan. Tap down with a fork to create a complete layer.
- Top with shredded cheese, then pour the egg mixture on top.
- Sprinkle with grated Romano cheese.
- Bake for one hour, uncovered at 350 degrees.
- Cool for 10 minutes on a wire rack before slicing and serving.
A golden, firmly set custard encases tender flakes of salmon, earthy mushrooms, and vibrant green spinach while releasing a rich aroma of sharp romano cheese and aromatic herbs into the kitchen. Baking without pastry eliminates structural support, requiring proper technique to prevent a watery or rubbery outcome. Understanding how proteins coagulate and how moisture impacts dairy-based emulsions transforms this simple dish from a potential culinary disaster into a reliable success.
- Drain the cooked spinach thoroughly by pressing it in a clean kitchen towel; excess water trapped in the leaves will weep out during baking and dilute the egg proteins, preventing the custard from setting into a cohesive slice.
- Whisk the whole eggs and egg whites with the 1% milk just until combined rather than whipping air into them, because incorporating excessive air causes the quiche to puff up drastically in the 350-degree oven and then collapse into a dense, rubbery texture as it cools.
- Distribute the flaked salmon, drained canned mushrooms, minced garlic, and fire-roasted tomatoes into an even layer before pouring the liquid over them, ensuring every quadrant contains an equal distribution of solid ingredients rather than pockets of isolated moisture.
- Allow the baked pan to rest on a wire rack for precisely ten minutes before attempting to slice it, giving the internal protein network time to firm up enough to hold clean edges without crumbling apart on the plate.
- Substitute whole milk or heavy cream if preferred, keeping in mind that higher fat contents will yield a richer mouthfeel while altering the final calorie count, whereas skim milk increases the risk of a watery separation.
