12 cups trimmed fresh spinach leaves
2 tablespoons unsalted butter
3/4 cup chopped peeled shallots
3 plum tomatoes
1 cup milk
2 eggs
3/4 cup shredded Monterey Jack cheese
1/4 teaspoon chopped fresh dill
2 teaspoons grated lemon zest
1/2 teaspoon salt
Freshly ground pepper, to taste
1 tablespoon dried bread crumbs
1 tablespoon freshly grated Parmesan cheese

1. Rinse the spinach well and place it in a large saucepan with just the water that clings to the leaves. Place the saucepan over low heat, and stir to wilt the spinach, 3 to 4 minutes. Drain well squeezing out excess moisture. Chop coarsely, set aside.
2. Preheat oven 350 degrees.
3. Melt the butter in a small skillet and saute shallots over medium-low heat until translucent, 5 minutes, set aside.
4. Halve tomatoes and squeeze, releasing and discarding the seeds and juice. Coarsely chop and set aside.
5. In a medium size bowl, whisk together milk, eggs, Jack cheese, dill, lemon zest, salt, pepper. Stir in the reserved spinach, tomatoes and shallots.
6. Thoroughly butter an 8-inch square baking pan. Add the filling and sprinkle with the breadcrumbs and Parmesan.
7. Bake until golden, 25 minutes. Let the quiche stand for 10 minutes before serving.

Per serving: 172 calories, 10.5 g protein, 9 g carbohydrate, 3.5 g fiber, 12 g fat, 100 mg cholesterol, 445 mg sodium.