Turkey Sausage & Spinach Quiche

Total Time: 1 hr 35 min
Servings: 8

Ingredients:

Olive Oil cooking spray
1 pound(s) sweet Italian turkey sausage links, removed from casings
1 medium red onion, thinly sliced
2 cup(s) sliced mushrooms
4 cup(s) baby spinach
4 eggs
2 egg whites
1/2 cup(s) 1% milk
1/4 teaspoon(s) freshly ground pepper
6 piece(s) phyllo dough, defrosted according to package directions
1/4 cup(s) plain dry breadcrumbs
1/4 cup(s) shredded low fat swiss cheese

Directions

Preheat oven to 350 degrees F. Coat a 9-inch deep-dish glass pie pan with cooking spray.

Cook sausage in a large nonstick skillet over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Transfer to a medium bowl lined with paper towels. Coat the pan with cooking spray, add onion and mushrooms and cook, stirring, until beginning to brown, 4 to 5 minutes. Add spinach and stir until just wilted, about 1 minute. Transfer the vegetables to the bowl with the sausage; set aside.

Whisk eggs, egg whites, milk and pepper in a medium bowl.

Unroll phyllo onto a clean, dry surface. Cover with a sheet of wax paper and then a damp kitchen towel. Place one sheet of dough into the prepared pie pan, spray with cooking spray and sprinkle lightly with breadcrumbs. Repeat with the remaining phyllo, spraying and sprinkling between each layer, turning each sheet at a 45 deg angle to cover the entire pan. Trim the phyllo edge with kitchen shears to be level with the rim of the pan. Spread the sausage mixture in an even layer on top of the phyllo; pour in the egg mixture and top with cheese.

Bake the quiche until the top is browned and the phyllo is crispy, 40 to 45 minutes. Let cool for 10 minutes before cutting into wedges.

Nutritional Information
(per serving)

Calories 206
Total Fat 6g
Saturated Fat- 1g
Cholesterol- 153mg
Sodium- 543mg
Total Carbohydrate-19g
Dietary Fiber--0
Sugar-0
Protein-19g

 

Sounds so good. From a prep perspective it irks my nerves of the prep times some of these meals take, but then again only a small portion of it is actually prepping it besides tossing it into the oven

 

Prep takes forever, that’s true.
Gains are 85% made in the kitchen!
15% at the gym