For the crust:
1 medium head of cauliflower
1/4 cup Parmesan cheese, grated
1/2 cup mozzarella cheese, grated
2 egg whites, beaten
Black pepper to taste
For the filling:
1 Tbsp. olive oil
1/2 onion, diced
2 cups button mushrooms, sliced
3 cups fresh baby spinach
1/2 large bell pepper
1 cup plain artichoke hearts, sliced, chopped and drained
6 medium eggs, whole
6 egg whites
3/4 cup low-fat yogurt
1 cup low-sodium Swiss cheese, diced
Chop cauliflower into small florets. Pulse in food processor until grainy, yielding about 3-4 cups. Place cauliflower in microwave-safe bowl. Cover with plastic wrap and microwave on medium for 3 minutes. Drain cauliflower. Wrap cauliflower in cheesecloth, squeezing out all excess moisture. The crust will fall apart if the cauliflower is wet. Spray a muffin tin with cooking spray.
Combine dry cauliflower grains with grated Parmesan, mozzarella, egg and seasoning until well mixed. Divide crust mixture into equal parts, or about 2 tablespoons of crust per cup. Press the crust mixture to cover the bottom of the cups. It may come up a bit on the sides of the cup. Try to maintain consistent thickness throughout, ensuring the crust bakes evenly. Bake 8-12 minutes at 425° F, or until golden brown.
While crust is baking, sauté the onion in olive oil until soft. Add the mushrooms and sauté until most of the moisture is gone and they begin to brown. Remove mushrooms from pan and sauté spinach, peppers and artichokes. Drain well. Fill prepared crust with sautéed veggies. Whisk eggs and whites together with the yogurt and Swiss cheese. Divide the egg mixture among the muffin cups. Bake for 15-20 minutes at 350° F, or until egg mixture sets. Allow to cool slightly, gently removing quiches from the pan.
Note: These may be made ahead, cooled and refrigerated for up to two days. Store in a sealed container and reheat gently in oven or microwave.
Yield: 12 servings
Per serving: 277 calories, 15g total fat, 23.3g protein, 15.8g carbohydrate, 5.3g dietary fiber, 516mg sodium, 7.2g sugar