Tomato & Feta Quiche with Spaghetti Squash Crust

Tomato & Feta Quiche with Spaghetti Squash Crust

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From: EatingWell.com, June 2018

You've used spaghetti squash in place of pasta, but have you used it for a low-carb quiche crust? Shredded roasted spaghetti squash turns into a perfectly crispy quiche crust in this healthy Mediterranean-inspired brunch recipe.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • Crust
  • 1 medium spaghetti squash, halved lengthwise, seeds removed
  • 1 tablespoon extra-virgin olive oil
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 1 large egg, lightly beaten
  • 2 tablespoons grated Parmesan cheese
  • Filling
  • 2 large Roma tomatoes, chopped
  • ⅔ cup crumbled feta cheese
  • 4 large eggs
  • 1 tablespoon sour cream
  • 1 cup low-fat milk
  • ¼ cup chopped fresh parsley
  • 2 teaspoons chopped fresh thyme
  • ¼ teaspoon salt
  • ⅛ teaspoon ground pepper

Preparation

  • Prep

  • Ready In

  1. To prepare crust: Preheat oven to 400°F. Brush the cut side of each squash half with oil and sprinkle with ¼ teaspoon salt and ¼ teaspoon pepper. Place the squash halves, cut-side down, on a rimmed baking sheet and bake until tender, 40 to 50 minutes. (Alternatively, place the squash halves, cut-side down, in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes.) When cool enough to handle, scrape the flesh from each squash half. (You should have about 4 cups squash.)
  2. Wrap the squash in a tea towel or cheesecloth and squeeze to remove as much liquid as possible. Coat a 9-inch deep-dish pie pan with cooking spray. Stir the squash, 1 egg and Parmesan together in a medium bowl. Transfer the mixture to the prepared pan and press it evenly into the bottom and up the sides of the pan. Bake until the crust is set and beginning to brown around the edges, about 25 minutes.
  3. To prepare filling and bake quiche: Evenly scatter tomatoes and feta over the crust. Whisk together eggs and sour cream until smooth. Whisk in milk, parsley, thyme, salt and pepper. Pour the egg mixture over the other filling ingredients. Reduce oven temperature to 350°F. Bake the quiche until the filling is set in the center and beginning to brown slightly, 35 to 45 minutes. Let cool slightly before serving.

Nutrition information

  • Serving size: 1 slice
  • Per serving: 201 calories; 12 g fat(5 g sat); 3 g fiber; 15 g carbohydrates; 11 g protein; 47 mcg folate; 174 mg cholesterol; 8 g sugars; 0 g added sugars; 972 IU vitamin A; 12 mg vitamin C; 213 mg calcium; 2 mg iron; 581 mg sodium; 389 mg potassium
  • Nutrition Bonus: Calcium (21% daily value), Vitamin C (20% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 2 vegetable, 1 medium-fat protein, ½ fat, ½ high-fat protein

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