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Recipe: Quiche

Recipe: Quiche

To further lower the fat and cholesterol in this recipe, use 1/2 cup egg substitute instead of the 1 egg and 2 egg whites.

To further lower the fat and cholesterol in this recipe, use 1/2 cup egg substitute instead of the 1 egg and 2 egg whites. Frozen or refrigerated egg products taste like whole eggs but are made commercially with egg whites, added flavorings and sometimes vegetable fat.


Directions

Preheat the oven to 350 F.

Spray a skillet with cooking spray. Add the onions and cook over medium heat until tender.

In a large bowl, whisk together the egg, egg whites and sour cream. Stir in the sauteed onions, ham and cheese. Pour the mixture into the unbaked pie shell.

Bake until the eggs are set and lightly browned, about 40 minutes. Cut into 6 wedges and serve immediately.


Ingredients
  • 1/2 cup chopped onion
  • 1 egg
  • 2 egg whites
  • 1/2 cup fat-free sour cream
  • 6 ounces lean ham, chopped (about 1 1/4 cups)
  • 6 ounces shredded low-fat Swiss cheese
  • 1 ready-made 9-inch pie crust

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables 
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables 
Starches 
Sweets 
HWP
Carbs
Fats
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories235 
Carbohydrate15 g 
Cholesterol57 mg 
Fiber0.5 g 
Monounsaturatedfat4 g 
Potassium 
Protein19 g 
Saturatedfat3 g 
Servingsize1 wedge 
Sodium653 mg 
TotalFat11 g 

2014-09-13

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