Healthy Veggie Quiche

:happy: Healthy Veggie Quiche :happy:
YIELD: Makes 6 servings (serving size: 1/6 of quiche)

Ingredients
1 store-bought frozen pastry shell, such as Wholly Wholesome brand
2 1/2 teaspoons olive oil, divided
2 shallots, peeled and thinly sliced
1 (5-ounce) package prewashed fresh baby spinach
1/2 teaspoon salt, divided
1/4 teaspoon pepper
1 (4-ounce) package assorted mushrooms
2/3 cup freshly grated Parmesan (about 3 ounces), divided
1 cup plain soy milk
1 large egg
3 large egg whites

Preparation
1. Preheat oven to 375°. Bake pastry shell for 10–12 minutes or until browned. Remove shell from oven, and set aside. Leave oven on.
2. Heat 1 1/4 teaspoons oil over medium heat in a large nonstick skillet; add shallots. Add spinach, and cook 2–3 minutes or until wilted. Add 1/4 teaspoon salt and a dash of pepper. Transfer to a plate; set aside
3. Using the same pan, heat remaining oil, and cook mushrooms about 6 minutes or until browned on both sides. Remove from heat. Season with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper.
4. Sprinkle 1/3 cup Parmesan cheese over bottom of pastry crust. Top with spinach and mushrooms.
5. In a separate bowl, whisk together soy milk with egg and egg whites. Pour into shell. Top with remaining 1/3 cup Parmesan, and bake for 45–50 minutes or until top is firm and golden brown. Cut into wedges and serve.

Amount per serving
Calories: 173
Fat: 12g
Saturated fat: 5g
Monounsaturated fat: 1g
Polyunsaturated fat: 0.0g
Protein: 4g
Carbohydrate: 13g
Fiber: 2g
Cholesterol: 5mg
Iron: 1mg
Sodium: 215mg
Calcium: 70mg