Food and Nutrition


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Crustless Spinach Quiche

This healthy recipe comes from NDSU Extension Service.


  • 5 large eggs, beaten
  • 6 ounces of low-fat (1%) cottage cheese
  • 4 ounces feta cheese
  • 1/2 c. shredded Swiss cheese
  • 2 Tbsp. margarine
  • 1/2 tsp. nutmeg
  • 1 (10-oz.) box frozen spinach, thawed and drained


Preheat the oven to 350 F. Spray a quiche pan or 10-inch pie pan with cooking spray. In a large bowl, combine all the ingredients except the spinach. Stir in spinach. Pour into a pan and bake for 35 to 45 minutes until slightly browned on top.

Makes 8 servings.

Per Serving: about 146 calories, 10 grams (g) of fat, 3 g carbohydrate, 11 g protein and 1 g fiber. In the diabetic exchange system, this counts as one medium-fat meat, one vegetable and one fat.

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