Recipe: Quiche

Dietitian's tip: 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.

SERVES 6

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

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.

Nutritional Analysis

(per serving)

Serving size: 1 wedge
Calories	247	Cholesterol	62 mg
Protein	19 g	Sodium	643 mg
Carbohydrate	16 g	Fiber	< 1 g
Total fat	11 g	Potassium	193 mg
Saturated fat	3 g	Calcium	314 mg
Monounsaturated fat	4 g