Crustless Mushroom Spinach Tart – 10g Carbs, 2g Fiber
2 Tbsp seasoned bread crumbs
1/2 lb fresh mushrooms, sliced
1/2 cup chopped onion
2 Tbsp olive oil
1 pkg (10 oz) frozen chopped spinach, thawed and squeezed dry
1 cup 2% milk
1 cup egg substitute
1/4 tsp salt
1/4 tsp pepper
1 1/4 cups shredded reduced-fat Mexican cheese blend, divided
1/3 cup grated Parmesan cheese
Coat a 9-in. pie plate with nonstick cooking spray. Sprinkle
bottom and sides with bread crumbs; shake out the excess. Set
In a nonstick skillet, saute mushrooms and onion in oil for
12-14 minutes or until all of the liquid has evaporated.
Remove from the heat; stir in spinach.
In a bowl, combine the milk, egg substitute, salt and pepper.
Stir in the spinach mixture, 1 cup Mexican cheese blend and
Pour into prepared pie plate. Bake at 350° for 35-40 minutes
or until a knife inserted near the center comes out clean.
Sprinkle remaining cheese around edge of tart. Let stand
for 5 minutes before slicing.
Yield: 6 servings
Nutrition per Serving:
218 Calories, 12g Fat (5g Saturated Fat), 15mg Cholesterol,
459mg Sodium, 10g Carbs, 2g Fiber, 19g Protein
Diabetic Exchanges: 2 lean meat, 1 vegetable, 1 fat, 1/2 starch