For those wanting to go low carb, this is the perfect quiche. This crustless version is delicious due to the veggie and cheese packed filling. If you want the crust just pour filling into a 9” unbaked purchased pie crust.
1 tbsp (15 ml) extra virgin olive oil
1 tsp (5 ml) minced fresh garlic
1½ cups (375 ml) chopped onion
2½ cups (625 ml) chopped mushrooms
Half a 10 oz (283 g) package of frozen chopped spinach, defrosted and squeezed dry or 5 cups (1.25 L) chopped fresh baby spinach
1 cup (250 ml) grated aged cheddar cheese (3 oz/ 90 g)
3 Tbsp (45 ml) grated Parmesan cheese
2 Tbsp (30 ml) all-purpose flour
3 Tbsp (30 ml) chopped fresh dill (or 1 tsp (5 ml) dried)
pinch of salt and pepper
1. Preheat the oven to 350°F (180°C). Lightly coat an 8-inch (20 cm) oven proof skillet or square baking dish with vegetable oil spray.
2. Heat the oil in a large nonstick skillet over medium heat. Add the garlic, onion, and mushrooms and cook until softened, about 5 minutes or until the mushroom liquid is absorbed. Add the spinach and cook for 2 minutes.
3. Remove from heat and add the cheddar and Parmesan cheeses, eggs, flour, dill, and salt and pepper. Mix well and either place in oven or pour into the prepared pan.
4. Bake in the centre of the oven for 35 to 40 minutes or until a knife inserted in the centre comes out clean. Serve warm.
Serves 6 ,VEG
Per Serving: Calories 193
Protein 17.5 g
Carbohydrates 8.8 g
Fibre 2.2 g
Total fat 9.6 g
Saturated fat 3.6 g
Cholesterol 145 mg
Sodium 443 mg
CBD – 20 mg
Chefs Note: You can use any variety of mushroom you like. Regular button mushrooms exude excess moisture so be sure to cook until the liquid evaporates. Oyster or portobella work well in this dish.