Crustless Quiche with Spinach, Artichoke, and Crab
- 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)
- 4-6 artichoke hearts chopped
- 1/2 cup fire roasted tomatoes drained
- 3/4 cup crab meat flaked with a fork
- 3/4 cup 1% milk (any milk will do but will change the calorie count)
- 2 whole eggs
- 1/4 cup grated romano cheese
- salt and pepper, to taste
- italian seasoning, to taste
- dill, to taste
- Carbohydrate 3.31769813158266 g
- Cholesterol 259.002 mg
- Fat 9.37710328238933 g
- Fiber 0.508714787626252 g
- Protein 22.5607433519923 g
- Saturated Fat 4.0807689242653 g
- Serving Size 1 1 Serving (179g)
- Sodium 465.976881601237 mg
- Sugar 2.8089833439564 g
- Trans Fat 1.23062280128158 g
- Calories 189 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, artichoke hearts, garlic, tomatoes and crab 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/crab mixture in the prepared pan. Tap down with a fork to create a complete layer.
- Top with shredded cheese (save Romano for very top), 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.
Swapping the milk for heavy cream increases the fat content and yields a denser, richer custard, whereas using skim milk keeps the texture light and delicate. Developing a solid structure without a pastry crust requires managing moisture from the vegetables. Spinach releases significant water during baking, which makes thoroughly squeezing the cooked greens through a fine mesh strainer mandatory before mixing them into the filling.
Combining whole eggs with additional egg whites establishes the protein matrix needed to hold the crab meat, chopped artichoke hearts, and fire-roasted tomatoes together as the pan heats at 350 degrees Fahrenheit. Spreading the solid ingredients evenly across the bottom of a greased nine-inch pie pan before pouring the liquid dairy and egg mixture over the top ensures every portion contains a balanced distribution of seafood and vegetables.
Allowing the baked dish to rest on a wire rack for ten minutes lets the proteins set fully so individual wedges hold their shape during slicing. Leftovers keep well in an airtight container in the refrigerator for up to three days, though freezing is not recommended because thawed crab meat and delicate custards separate and turn watery.
