Page 46 - Diabetes

CRUSTLESS
QUICHE
Crustless Cheddar, Broccoli
and Mushroom Quiche

MAKES 4 SERVINGS

Nutrients per Serving: Calories 157, Total Fat 6g,
Saturated Fat 4g, Protein 19g, Carbohydrates 8g,
Cholesterol 20mg, Dietary Fiber 2g, Sodium 582mg
Dietary Exchange: 2 Vegetable, 2 Meat

Nonstick cooking ¼ teaspoon dried
spray thyme
6 ounces sliced / 8 teaspoon ground
1
mushrooms red pepper
1½ cups small broccoli ½ cup finely chopped
florets (½-inch green onions Crustless Spinach
pieces) (green and white and Ham Quiche
1½ cups egg substitute parts total) MAKES 4 SERVINGS
/ 3 cup fat-free 1 cup (4 ounces)
1
(skim) milk shredded reduced-
fat sharp Cheddar
¼ teaspoon salt Nutrients per Serving: Calories 167, Total Fat 5g, Saturated
cheese, divided
Fat 3g, Protein 14g, Carbohydrates 12g, Cholesterol 72mg,
Dietary Fiber 1g, Sodium 454mg
1. Preheat oven to 350°F. Coat 9-inch deep-dish glass
pie plate with nonstick cooking spray; set aside. Dietary Exchange: 2 Vegetable, 2 Meat
2. Heat large nonstick skillet over medium-high Nonstick vegetable ½ cup (about
heat until hot. Coat skillet with cooking spray. Add cooking spray 2 ounces)
mushrooms. Coat mushrooms with cooking spray; 1 package (10 ounces) chopped honey
cook 4 minutes or until mushrooms are soft, stirring frozen chopped roasted ham
frequently. Transfer to pie plate. Add broccoli to skillet spinach ¼ to ½ teaspoon nutmeg
and coat with cooking spray. Cook 2 minutes. Trans- / 3 cup chopped onion Pinch red pepper
1
fer to pie plate with mushrooms; set aside. flakes
1 clove garlic, minced
3. Combine egg substitute, milk, salt, thyme and red 1 cup (4 ounces) 2 egg whites
pepper in medium bowl. Stir until well blended. Stir in shredded reduced-fat 1 egg yolk
green onions and ¾ cup of cheese. Pour evenly over mozzarella cheese 1 cup fat-free
vegetable mixture. Bake 25 to 30 minutes or until 2 tablespoons all- (skim) milk
knife inserted in center comes out clean. purpose flour Salsa (optional)

4. Remove from oven. Sprinkle evenly with remaining 1. Preheat oven to 350°F. Coat 8-inch square baking pan
¼ cup cheese. Let stand 10 minutes before cutting with nonstick vegetable cooking spray. Meanwhile, defrost
into quarters.
spinach; squeeze dry to remove excess water; set aside.
2. Place onion and garlic in nonstick skillet and cook and
stir until soft, about 1 to 2 minutes; set aside.
3. In large bowl combine cheese, ham, flour, nutmeg and red
pepper flakes; add spinach, onion and garlic; mix thoroughly.
4. In medium bowl whisk egg whites, egg yolk and milk
until foamy; combine with cheese mixture; mix well. Pour
mixture into prepared baking pan. Bake about 40 minutes
or until center is firm.
5. Remove baking pan from oven; cut into 4 (4-inch)
squares; serve quiche over gently warmed salsa, if desired.
44 March/April 2018