Don’t let the fat in this recipe scare you off – this easy-to-prepare recipe is a good source of iron (which the vitamin C in the tomatoes helps you absorb), heart-healthy fiber and omega-3 and omega-6 fatty acids.
4 egg whites
½ c. milk (nonfat, soy or rice)
½ tsp. nutmeg (optional)
½ tsp. cayenne pepper (optional)
salt and pepper to taste
2 Tbl. prepared pesto
2 Tbl. flaxseed meal
½ c. sundried tomatoes (dried in package, NOT packed in oil), cut into ½ inch pieces
10 oz. frozen spinach, thawed, with all excess moisture squeezed out**
1 store-bought frozen whole wheat pie crust (found at Whole Foods, Henry’s Mother’s and other markets)
Preheat oven to 400°. Thaw spinach in a colander and squeeze out excess water (see note below), and cut sundried tomatoes if needed; set aside. Prick crust several times with a fork to allow venting and bake for 10 minutes. Remove from the oven and brush the inside evenly with the pesto. Sprinkle flaxseed meal evenly on the bottom. Add an even layer of the spinach and then the sundried tomatoes. In a bowl, combine eggs, milk, nutmeg, cayenne, salt and pepper with a wire whisk or fork until well-mixed. Pour over the quiche filling, making sure that all sundried tomatoes are submerged. Bake for 15 min at 350°, then reduce heat to 400° and continue baking for 20 minutes or until you can poke the center with a toothpick and it comes out clean. Serve warm or at room temperature, your choice.
Nutrition info per serving (1/6 quiche): 214 calories, 13.5g fat (5g saturated), 8.6g protein, 15.8g carbohydrate, 5.1g fiber, 3.9g sugar, 2mg cholesterol, 336mg sodium
