Makes 4 servings.
Ingredients
4 portabella mushrooms, 3-inch diameter
Cooking spray
3 large eggs
Egg whites from 6 eggs
1/2 cup whole-wheat grated bread crumbs (panko) 
1/4 cup nonfat milk
1 teaspoon low-sodium garlic and herb blend
1 cup cooked and drained, chopped, frozen spinach
1/4 cup reduced-fat Parmesan cheese, divided&nbsp;(set aside 1 tablespoon for topping)
Directions
<ul>
 <li>Place oven rack in center of oven; preheat oven to 375 degrees. </li>
 <li>Remove portabella stems. Wipe caps clean with damp paper towel. </li>
 <li>Spray baking sheet with cooking spray. </li>
 <li>Place mushroom caps on baking sheet. </li>
 <li>In a mixing bowl, whisk together all remaining ingredients, except 1 tablespoon Parmesan cheese. </li>
 <li>Coat 10-inch nonstick pan with cooking spray, and heat over medium flame. </li>
 <li>Cook and scramble egg mixture until it just starts to thicken. </li>
 <li>Remove from heat. </li>
 <li>Using a large spoon, scoop partially cooked hot egg mixture into portabella caps. </li>
 <li>Sprinkle tops with remaining Parmesan cheese. </li>
 <li>Bake about 20 minutes.</li>
 <li>Serve immediately. </li>
</ul>
Nutrition information
Serving size: 1/4 recipe. Amount per serving: 190 calories, 6g total fat (2g saturated fat), 14g carbohydrates, 17g protein, 4g dietary fiber, 145mg cholesterol, 330mg sodium.
Source: <a href="https://fruitsandveggies.org/recipes/herbed-spinach-quiche-portabella-caps/" target="_blank">Produce for Better Health Foundation</a>

Herbed spinach quiche portabella caps