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Spinach and Mushroom Quiche with Spinach Salad


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Spinach and Mushroom Quiche with Spinach Salad is a versatile dish that works for breakfast, lunch, or dinner. We like it for weekend breakfasts to get the day off to a great start.



  • 4 slices low sodium bacon
  • 1 cup (160 g) onion, chopped
  • 1 cup (235 ml) egg substitute, beaten
  • 1 cup (235 ml) fat-free evaporated milk
  • 1 cup (235 ml) skim milk
  • 1 tablespoon (8 g) all purpose flour
  • 1/8 teaspoon nutmeg
  • 12 ounces (340 g) spinach, thawed and chopped
  • 12 ounces (340 g) mushrooms, sliced, divided
  • 1 cup (115 g) Monterey Jack cheese, shredded
  • 1 cup (115 g) low fat cheddar cheese, shredded
  • 1 pie crust


  • 1 pound (455 g) fresh spinach
  • 5 ounces (140 g) water chestnuts
  • 2 oranges, sectioned
  • 2 tablespoons (28 ml) orange juice
  • 1 tablespoon (15 ml) reduced sodium soy sauce
  • 1/4 teaspoon dry mustard
  • 1/8 teaspoon black pepper


Sauté bacon and onion. Crumble bacon. Mix together the egg substitute, evaporated milk, skim milk, flour, nutmeg, thawed frozen spinach, mushrooms, and cheeses. Add the bacon and onion. Pour into pie crust in quiche baking dish.

Bake at 325°F (170°C, or gas mark 3) for 50 minutes. Let stand 10 minutes before serving. Assemble the salad. Combine the fresh spinach, water chestnuts, and orange sections. Whisk together the orange juice, soy sauce, dry mustard, and black pepper. Arrange the salad on each plate and drizzle with dressing. Serve with a wedge of quiche alongside.

Nutrition Detail

  • 3072 Calories (39% from Fat, 25% from Protein, 36% from Carb)
  • 200 g Protein
  • 136 g Total Fat
  • 56 g Saturated Fat
  • 48 g Monounsaturated Fat
  • 24 g Polyunsaturated Fat
  • 288 g Carb
  • 56 g Fiber
  • 88 g Sugar
  • 3496 mg Phosphorus
  • 4216 mg Calcium
  • 32 mg Iron
  • 3792 mg Sodium
  • 7928 mg Potassium
  • 96 539 IU Vitamin A
  • 792 mg ATE Vitamin E
  • 256 mg Vitamin C
  • 200 mg Cholesterol

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To divide this into as many portions as you want to eat it:

  1. When you’re done preparing meal, measure it with a good kitchen scale.
  2. Note the weight.
  3. If you intend to eat it for, let say 2 times, divide its weight by 2 to know the weight of every portion you’ll be taking.

So for this recipe, if we assume the weight is 500g and you have decided to eat it at 2 different meal times, then you must weigh 250g for every portion.

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To lose weight and keep fit, you must know your Daily Calorie Target (DCT) and eat accordingly. Check out our Weight Management Dashboard to get your DCT.

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