One of my first nutrition blog post was the recipe for an appetizer called "Spinach Squares" which I now make all the time as a crustless quiche with endless variations.
3 eggs or 6 egg whites or 3/4 c egg substitute
1 cup whole wheat flour
1 cup non-fat milk
1 teaspoon salt
1 teaspoon baking powder
8 oz sharp cheddar cheese, shredded
2 packages (10 oz each) frozen spinach, thawed & drained*
1/3 cup minced onion.
* can substitute 4 cups of any cooked, diced or minced vegetables for the spinach & onion
Heat oven to 350. Spray 9x13 inch baking dish with non-stick spray. In a large bowl, beat eggs. Mix in flour, milk, salt & baking powder. Add cheese, spinach and onion. Spoon into baking dish and bake 35 minutes. Remove from oven and let cool. Cut into 12 squares
144 calories, 10g carbohydrate, 4 g fiber, 10g protein, 8g Fat, 480 mg sodium, 90% DV of vitamin A and 24% DV Calcium. (lower fat and calories with egg whites or subs)
Cost: Fall 2013 pricing $6.29/recipe, $0.52 per serving
Lower Sodium: Reduce or omit the salt. Reduce the amount of cheese. Buy lower sodium cheese. Then increase the flavor by adding fresh herbs with the vegetables or try spices like curry powder.
Flavor: Change the cheese: by using strongly flavored cheeses you can use less, saving both sodium and calories. Add herbs: parsley, tarragon, thyme, sage are all great in this. Vary the veg: onions, mushrooms, cooked greens, chopped broccoli, last night's leftovers. Add some meat: 1/4-1/2 cup diced finely just to add flavor. In addition to traditional "breakfast" meats, consider smoked salmon.