My sister, Bethany, sent me this recipe from sparkpeople.com. Click here for the original recipe.
Honestly, my tweaks were so minor, I am essentially re-posting sparkpeople.com’s quiche recipe. (As well as their photo.) I added tomatoes, used soy milk instead of non-fat, and replaced half of the all purpose flour with whole wheat flour. (I KNOW we should only be eating whole wheat flour, but, to me, it just doesn’t taste as good. I’m sorry!)
There are 5 great things about this recipe: 1) if you slice it into 4 servings, it has less than 250 calories, 2) It’s as easy as mixing a few ingredients and throwing them in the oven. 3) you can use whatever veggies you want and love, essentially making a brand new quiche every time you bake it. 4) It tastes as good cold, the next day as it does right out of the oven. 5) It’s soooooo good! Thanks, Bethany!
Crustless Spinach, Onion and Feta Quiche
Technically crustless but the addition of flour makes for a delicious crusty bottom and sides to this quiche.
INGREDIENTS
1 medium onion, diced
6 oz (about 1 large handful) spinach
1 roma tomato, diced
2 lg eggs
1/2 cup eggbeaters
1/4 cup all purpose flour
1/4 cup whole wheat flour
1/2 tsp baking powder
1/4 tsp salt
pinch cayanne pepper
1 1/3 cup soy milk
1/2 cup feta cheese
DIRECTIONS
Preheat oven to 400F.
Lightly grease a 10-inch pie pan
Coat a medium frying pan with a good amount of cooking spray. Add diced onion and cayenne pepper. Salt and pepper to taste, and cook over medium-high heat until translucent and tender (about 3 minutes.) Add in fresh spinach and cook until just wilted. Set aside to cool for a few minutes
In a large mixing bowl, whisk together eggs, flour, baking powder and salt. Whisk in milk, then stir in spinach-onion mixture, as well as diced tomatoes.
Pour quiche base into prepared pan. Top with feta cheese.
Bake for 25 minutes, or until center is set and the outside edge is golden brown.
Let set for 5 minutes, then slice and serve.
The Anti Diet 
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