Did you know that improving your health can be as easy as cutting out meat and processed cold cuts one day a week? Doing so can reduce your risk of preventable chronic conditions like cancer, cardiovascular disease, diabetes and obesity.

Enter Meatless Monday. This week's recipe is Caramelized Onion, Gruyere and Spinach Crustless Quiche. "Crustless quiche is a no brainer in our house. We regularly throw together leftover veggies, a little cheese and eggs ... pop it into the oven and voila! Breakfast for everyone," writes blogger Trinkets for Food.com. She adds, "The caramelized onion with spinach and gruyere is my all-time favorite. I usually use fresh spinach but the frozen box is easy, too."

Caramelized Onion, Gruyere and Spinach Crustless Quiche

Serves 4 to 6

— canola oil

— 1 onion, peeled and sliced

— 1 (10 ounce) box frozen spinach, thawed

— 4 eggs

— 1 1/2 cups skim milk

— nutmeg

— salt and pepper

— 1 cup gruyere, grated

Preheat oven to 375 degrees.

With a little canola oil in a frying pan over medium high heat caramelize the onions, stirring occasionally. This takes about 15 to 20 minutes.

Squeeze the moisture out of the thawed spinach by wrapping it in a dish towel and squeezing.

Beat the eggs and add the milk and whisk well.

Season the egg mixture with salt and pepper and a few grinds of fresh nutmeg.

Spray or wipe oil all over a deep pie dish.

When the onions are well caramelized, place evenly over bottom of pie dish then evenly spread the spinach over the onions and follow up with the cheese.

Pour the egg mixture over the top and pop into the oven.

Bake until firm in the middle, about 40 to 45 minutes.

Serve with fresh fruit and popovers hot from the oven!

Nutrition info: 276 calories, 17 grams total fat, 9 grams saturated fat, 0 grams trans fat, 225 mg cholesterol, 265 mg sodium, 11g total carbs, 3g dietary fiber, 2g sugar and 20 grams protein.

(Photo: Courtesy meatlessmondays.com)