Herbed Spinach Quiche Portobello Caps

Serves 4. Recipe is courtesy of the Mushroom Council and Produce for Better Health Foundation. Use portobello mushroom caps instead of high-fat pie pastry to make individual, savory breakfast quiches.

4 portobello mushrooms, 3-inch diameter

Cooking spray

3 large eggs

Egg whites from 6 eggs

1/2 cup whole wheat grated bread crumbs (panko)

1/2 cup nonfat milk

1 tsp. low-sodium garlic and herb blend (like Mrs. Dash)

1 cup cooked and drained, chopped, frozen spinach

1/2 cup reduced-fat Parmesan cheese, divided

1. Place oven rack in center of oven; preheat oven to 375? degrees. Remove portobello stems; wipe clean with damp paper towel. Spray baking sheet with cooking spray, and place mushroom caps on baking sheet.

2. In a mixing bowl, whisk together all remaining ingredients, except 1 tablespoon Parmesan cheese.

Coat 10-inch nonstick pan with cooking spray and heat over medium flame. Cook and scramble egg mixture until it just starts to thicken. Remove from heat.

3. Using a large spoon, scoop partially-cooked, hot egg mixture into portobello caps. Sprinkle tops with remaining Parmesan cheese. Bake about 20 minutes. Serve immediately.

Nutrition analysis per serving: 190 calories; 6 grams total fat; 2 grams saturated fat; 145 milligrams cholesterol; 330 milligrams sodium; 17 grams protein; 14 grams carbohydrates; 4 grams dietary fiber.