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    6 pt. Onion, Spinach & Bacon Quiche


    Source of Recipe


    "Cooking Light, April 1998, p.123"

    List of Ingredients




    1 (10-ounce) can refrigerated pizza crust
    Cooking spray
    1 (10-ounce) package frozen chopped spinach -- thawed, drained, and squeezed dry
    1/4 cup low-fat sour cream
    2 tablespoons minced shallots
    1 cup evaporated skim milk
    1/4 teaspoon salt
    1/8 teaspoon pepper
    2 large egg whites
    1 large egg
    3/4 cup Caramelized Onions -- (about 3 cups uncooked) - see below
    1/3 cup chopped Canadian bacon
    1/4 cup (1 ounce) shredded reduced-fat Monterey Jack cheese

    ***Caramelized Onions***
    1 1/2 teaspoons olive oil
    vegetable cooking spray
    3 cups onion -- vertically sliced, sweet, yellow, white, or red onions)

    Recipe



    Preheat oven to 350¼. Shape the dough into a 4-inch circle; cover and let stand for 5 minutes. Roll the dough into an 11-inch circle on a lightly floured surface. Fit the dough into a 9 -inch pie plate coated with cooking spray, and flute. Combine the spinach, sour cream, and shallots in a small bowl. Combine the evaporated milk, salt, pepper, egg whites, and egg in a medium bowl, and stir well with a whisk. Stir 1/3 cup milk mixture into spinach mixture. Spoon the spinach mixture into bottom of prepared crust.

    Add Caramelized Onions, and top with bacon and cheese. Pour the remaining milk mixture over cheese. Place pie plate on a baking sheet, and bake at 350¼ for 45 minutes or until set. Let quiche stand 10 minutes. Serves 6. "6 Points Per Serving"

    Onions: Heat oil in a 12-inch nonstick skillet coated with cooking spray over medium -high heat. Add sliced onion, and cook for 5 minutes, stirring frequently. Continue cooking 15 to 20 minutes or until deep golden brown, stirring frequently. Makes one cup


    - - - - - - - - - - - - - - - - - - -
    Per serving: 312 Calories (kcal); 8g Total Fat; (23% calories from fat); 17g Protein;
    43g Carbohydrate; 43mg Cholesterol; 777mg Sodium
    Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat;
    0 Other Carbohydrates
    NOTES : Serving Size: 1 wedge
    NOTES : To caramelize a larger quantity of onions (4 to 8 cups), use a large Dutch
    oven. You won't need additional olive oil.

 

 

 

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