A Light Quiche

Egg whites can be as bland as anything. To get a better experience with your protein, try out this quiche.




Crust-
1 cup wheat flour
1/2 cup parmesan cheese
4 Tbs light butter/ margarine softened
2 Tbs skim milk

Pre-heat oven to 375 degrees Fahrenheit. Combine all ingredients with a hand mixer until large lumps start to form. Press dough into a pie pan evenly. Cover with tin foil and set in oven while preheating, until egg mixture is ready.

Filling-
8 egg whites plus 1 yolk
1/2 cup fat free cottage cheese
8 oz chopped lean ham (omit for Vegetarian option)
1/4 cup chopped green onion
1 clove of garlic minced
1/2 tsp black pepper
1/4 tsp salt

Whisk all ingredients together. Remove crust from oven and take off foil. Add mixture into pie pan. Cook for 45min to an hour, or until top of the quiche pops up.

Other variations- Add 1/4 cup broccoli, chopped spinach, or asparagus.

Makes 6 servings.

Nutrition Facts (per serving):

Calories- 255 Carbs- 16g Protein- 23g Fat- 7g

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