This is a fast, easy, low-sodium quiche dish. I estimated the sodium based on using 1 cup sharp cheddar cheese. For an even cheesier low-sodium dish, you can replace the 1 cup sharp cheddar with 1 1/2 cup no-salt Swiss cheese.
As noted in the recipe, you can also add finely diced cooked chicken or turkey to the dish if desired.
- 1 Tbsp vegetable oil
- 1 onion, finely chopped
- 1 (10oz) package frozen chopped spinach, thawed and drained
- 4 large eggs, beaten (or 3 extra large eggs)
- 1 cup shredded sharp cheese (or 1½ cup no-salt Swiss cheese)
- ¼ tsp Mrs Dash Onion Herb Seasoning blend
- ⅛ tsp ground black pepper.
- (optional) ½ cup cooked chicken or turkey, finely diced
- (optional) 1 fresh tomato, sliced.
- Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9 inch pie pan or 9 inch cake pan.
- Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until onions are tender. Stir in spinach and cook until excess moisture has evaporated.
- In a large bowl, combine eggs, cheese, Mrs Dash Onion Herb Seasoning, and pepper. Add spinach mixture (and optional chicken). Stir to blend. Pour into prepared pie pan. If desired, top with tomato slices.
- Bake until eggs have set, about 20-25 minutes. Let cool 5-10 minutes before serving.
Note that sodium percentages depend on which daily reference you use. 128 mg of sodium per serving (i.e., making the quiche using 1 cup of sharp cheddar cheese) implies that this recipe provides:
– 5% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
–9% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 13% of the Ménière’s diet recommendation of 1,000 mg sodium per day.
(As is the case with all of the recipes on this web site, the nutrition information provided in this recipe is only an estimate based on nutrition information provided on the packaging of each of the ingredients we used in this recipe and/or on a variety of sources on the web. This information should be regarded as an opinion only, with no guarantees that it is accurate. Obviously, the nutritional information will vary depending on the ingredients and quantities that you use.)
