Low-Carbohydrate Appetizers
LOW-CARB SPINACH AND CHEESE CRUSTLESS QUICHE
7g net carbs; 18g fat
(All Carb and Fat Values Are Approximate)

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• 2 teaspoons olive oil
  
• 1 medium yellow onion, finely chopped
  
• 1 10-ounce package frozen chopped spinach, thawed and drained
  
• 1 1/2 cups shredded cheddar cheese
  
• 6 large egg whites
  
• 1 large egg
  
• 1/3 cup cottage cheese
  
• 1/4 teaspoon ground cayenne red pepper
  
• 1/8 teaspoon salt
  
• 1/8 teaspoon ground nutmeg

• Add oil to skillet over medium-high heat.
  
  
• Sauté onion in oil for five minutes.
  
  
• Add spinach and cook for three more minutes.
  
  
• Remove from heat and set aside.
  
  
• Preheat oven to 375 degrees F.
  
  
• Lightly brush a 9" pie pan with olive oil.
  
  
• Add cheese to pan and top with spinach and onion mix.
  
  
• In a bowl, whisk egg whites, egg, cottage cheese, red pepper, salt and nutmeg.
  
  
• Pour this mix over spinach.
  
  
• Bake for 30 to 40 minutes.
  
  
• After cooking, let the quiche sit for about five minutes and then serve warm.
  
  
• Serves four.

Per serving: 277 calories; 7g carbohydrates; 3g fiber; 22g protein; 18g fat; 93mg cholesterol; 555mg sodium.
(All Values Are Approximate)

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