Recipe: Turkey bacon and spinach quiche with sweet potato crust

Craving the flavors of fall, and want an all-in-one dish to serve for brunch this weekend?

This healthy quiche  recipe from the American Heart Association has all that and much more.

Unfortunately, like many other comfort foods, cheese-laden quiche is not usually known for its health benefits, but with this lightened-up version, you truly can have your quiche and eat it, too.

With just 136 calories per serving (and only five grams of fat!), this is one satisfying meal you don’t have to feel guilty about. See the full recipe below:

Ingredients

  • 1 medium sweet potato, washed
  • 1 tsp. canola oil
  • 1 medium yellow onion, finely diced
  • 6 slices turkey bacon, thinly sliced
  • 1, 10- oz. packaged, frozen, chopped spinach, thawed
  • 3/4 tsp. dried dill
  • 1/4 tsp. salt
  • 1/4 tsp. ground black pepper
  • 2 large eggs
  • 4 large egg whites
  • 1/4 cup skim milk
  • 1 1/2 Tbsp. fat-free feta cheese

Directions

  1. Preheat oven to 400 ° F.
  2. Place a box grater into a medium bowl. Grate the sweet potato until there are 2 cups grated sweet potato. Coat a 9-inch pie plate with cooking spray. Gently press the sweet potato into the bottom of the pie plate and up the sides; the sweet potatoes will be loose but will hold together once cooked. Place in the oven and bake until sweet potato crust is cooked, about 20 minutes. Remove from oven and decrease oven temperate to 350 °F.
  3. Meanwhile, in a medium pan, warm oil over medium-high heat. Finely dice the onion and add to the pan. Cook until almost translucent, about 6 to 8 minutes. Add turkey bacon, continuing to stir and cook until onions and bacon begin to brown, about 3 to 4 minutes. Stir in spinach, dill, salt, and pepper; cook until water from the spinach is released, about 1 to 2 minutes. Remove from heat. Use a spatula to transfer mixture from pan into the sweet potato pie shell.
  4. In a bowl, add eggs, egg whites, and milk. Using a fork, whisk to combine. Pour eggs over vegetable mixture in the pie shell. Dot the feta cheese over the top of quiche.
  5. Cook quiche in oven until eggs in the center are set, about 35 to 40 minutes. Remove from oven and let cool just a few minutes before slicing. Serve.

Nutritional information

  • 136 Calories Per Serving
  • 5.0 g Total Fat
  • 1.4 g Saturated Fat
  • 0.0 g Trans Fat
  • 1.2 g Polyunsaturated Fat
  • 2.0 g Monounsaturated Fat
  • 87 mg Cholesterol
  • 458 mg Sodium
  • 11 g Carbohydrates
  • 3 g Fiber
  • 4 g Sugars
  • 12 g Protein

 

healthy quiche