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Quiche with ham and Swiss cheese

July 14, 2021

Recipe

This easy quiche comes together quickly and is lower in fat than a traditional version.

Serves 6

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.

Heat the oven to 350 F.

Spray a skillet with cooking spray. Add the onions and mushrooms 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 quiche is set and lightly browned, about 40 minutes. Cut into 6 wedges and serve immediately.

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

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 2 Fats and oils Fruits 1 Grains and grain products 1 Meats, poultry and fish Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

2 Fats Dairy foods (low-fat or fat-free) Fruits 1 Meat and meat substitutes Milk and milk products Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates 1 Fats Fruits 1 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 224 Calories 16 g Total carbohydrate 48 mg Cholesterol 1 g Dietary fiber 4 g Monounsaturated fat Potassium 16 g Protein 3 g Saturated fat 1 wedge Serving size 473 mg Sodium 10 g Total fat