Low Carb Seafood & Tomato Crustless Quiche (Lean & Green)

This fluffy & delicious quiche
is super low calorie!

Ingredients: 

10 inch deep dish pie pan

olive, avocado or coconut oil spray

10 1/2 ounces cooked shrimp or crabmeat 

2 1/2 ounces smoked salmon*

1 cup halved grape tomatoes

4 wedges of laughing cow cheese (spicy pepper jack, garlic herb or Swiss)

4 whole eggs

1 1/2 cups liquid egg whites

1 1/2 cups nonfat cottage cheese**

1 teaspoon dried basil or 1/2 teaspoon dried dill

1/2 teaspoon sea salt

1/2 teaspoon black pepper

1 tablespoon dried minced onion

1/2 teaspoon smoked paprika

1 teaspoon dried chives

Method:

Preheat oven to 350*. Spray the pie pan with your choice of a healthy oil. Place the pie pan on a baking sheet. Cut the shrimp in two or three pieces and place evenly in the bottom of the prepared pan. Cut or tear the salmon into small pieces and layer over the shrimp. Next layer the tomatoes over the seafood. Cut the cheese wedges into small cubes and layer evenly over the tomatoes and seafood.

Place the remaining ingredients into a blender container and process until all are well blended. Pour over the ingredients in the pie pan. 

Place the quiche and the baking sheet into the oven. Bake for 45 to 55 minutes, or until a knife inserted half way between the center and the outer edge comes out clean. 

Allow to sit for 5 minutes before slicing. Cut into 6 equal sized portions. Serves six.

*If you like, you can omit the smoked salmon and increase the shrimp or crab to 14 ounces

**If you are not following a lowfat meal plan, you may use a full fat cottage cheese.

Serving Note: To make a complete Lean & Green meal, serve each portion with a salad made with: 1 3/4 cups Spring Mix lettuce, 1/2 cup chopped English cucumber, 1/2 tablespoon (1 1/2 teaspoons) pumpkin seeds and 2 tablespoons Walden Farms zero calorie salad dressing of choice.  

Lean & Green Calculations for 1 serving (1/6) quiche : 1 lean, .33 (1/3) green, .66 fat & 1 1/2 condiments

Lean & Green Calculations for 1 serving quiche with salad: 1 lean, 3 green, 1.16 fats & 2 1/2 condiments

Nutritional info for 1 serving quiche, approximately: 135.23 calories ~~  5 grams fat ~ 5.7 grams carbs ~ 5.1 net carbs ~ 18.35 grams protein

Nutritional info for 1 serving quiche with salad, approximately: 168.15 calories ~ 5.65 grams fat ~ 13.7 carbs ~ 10.2 grams net carbs ~ 20.27 grams protein

Notes: I was inspired to create this quiche because I had a small amount of smoked salmon that needed to be made into something. (and...I do love quiche!) It has a perfect texture and flavor ~ one of my absolute favorite Lean & Green Meals!!