Crustless Spinach Quiche

4 eggs
1/2 cup fat free shredded cheddar cheese
1/4 cup half & half
1 cup water
1 bag frozen spinach
1/2 medium onion chopped
2 tbsp olove oil
1/2 tsp sea salt
pepper to taste
1/2 tsp each garlic and onion powders
1/2 cup Heart Healthy Bisquick


Sautee onion in olive oil until softens- becomes clear, add spices and salt and frozen spinach. Sautee until heated through on low. Meanwhile mix all other ingredients in a mixing bowl and then add spinach mixture when done. Spray a 9 inch pie pan with cooking spray and pour in mixture. Bake at 325 F for 45 minutes. Makes 4 servings.(You can cut into 8 smaller portions and half the calories if you like)

Cal- 299
Fat- 15
sat. fat- 3.6
Poly fat- 1.7
Mono fat- 8
Cholesterol-221
Sodium- 1395 - I know this is high but so is potassium.
Potassium- 849
Carb- 28
Fiber- 8
Sugar- 2
Protein- 18
Vit. A-380%
Vit. C-51%
Calcium- 47%
Iron- 25%

Amy:bigsmile:

Created by MyFitnessPal.com - Free Food Diary

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