Crustless Basque Quiche

Pork
Crustless Basque Quiche
3
12
190
65

Description

With tons of taste but little fat, this light and luscious quiche is the perfect choice when losing a little weight is on your mind.  Serve with fresh fruit salad and biscuits.

Ingredients

6 ounces ham (OR Canadian bacon, chopped, about 1 1/4 cups)
3 tablespoons bread crumbs
1 teaspoon canola oil
1/2 cup green onions (chopped)
2 roma tomatoes (medium, juiced and chopped, about 3/4 cup)
3 1/2 ounces roasted red peppers (drained and chopped)
1 tablespoon corn starch
1/4 teaspoon salt
1/8 teaspoon cayenne
1 cup nonfat half-and-half
1 cup egg substitute
1 cup mozzarella cheese (reduced fat, shredded)

Directions

1Preheat the oven to 350°F. Spray a 9-inch glass pie pan with nonstick spray. Dust the bottom and sides of the pan with the breadcrumbs and set aside.
2Heat the oil in a large nonstick skillet over medium heat. Add the onion; sauté 1 minute. Add the tomatoes and sauté until beginning to soften, about 3 to 4 minutes. Remove from the heat and stir in the ham and bell pepper. Spoon into the bottom of the prepared pan.
3Place the cornstarch, salt and cayenne in a medium bowl; slowly whisk in the half and half to blend. Whisk in the egg substitute and pour the mixture into the pan. Top with the mozzarella.
4Bake for 40 to 45 minutes until puffed and set. Let the quiche rest for 5 minutes before serving. Sprinkle chopped parsley on top, if desired. Cut in wedges and serve.
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NutritionView more

190Calories
Sodium51%DV1230mg
Fat12%DV8g
Protein33%DV17g
Carbs3%DV10g
Fiber4%DV1g

PER SERVING *

Calories190Calories from Fat70
% DAILY VALUE*
Total Fat8g12%
Saturated Fat3g15%
Trans Fat
Cholesterol30mg10%
Sodium1230mg51%
Potassium470mg13%
Protein17g33%
Calories from Fat70
% DAILY VALUE*
Total Carbohydrate10g3%
Dietary Fiber1g4%
Sugars2g4%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.