Calories: 470
Fat: 28g
Protien: 31g
Carbs: 23g
If you want to play with the macros, just change out the eggs for egg whites or change the 1% milk to something else

Ingrediants:
2 eggs
1 cup of skim or 1% milk
10 oz package of frozen spinach
1/2 onion (red preferred)
10 cherry tomatoes
1/2 cup feta cheese

1) Preheat oven to 350. Whisk 2 eggs with the milk and add salt and pepper to taste.

2) Thaw the frozen spinach and drain thoroughly to make sure you don't end up with a watery quiche. If you have fresh spinach, steam about two cups and run it through a food processor. Mix the drained spinach with the finely diced red onion. I would recommend a food processor on that one as well but hand dicing is cool, too.

3) Add the spinach and onion mix to the egg and milk batter and stir until well mixed.

4) In a lightly greased pie pan pour about 1/3 of the batter. Then add the feta on top of this with the goal being an even coverage over the whole area. Pour the rest of the batter on top of the feta.

5) Halve ten cherry tomatoes and place them with the seed side up on the top of the quiche.

6) Bake for about 40 minutes or until the egg mixture has settled.

picture of the final product: http://imgur.com/wYxGgsL