Broccoli, Ham and Cheddar Quiche - 16g Carbs, 2g Fiber

Broccoli, Ham and Cheddar Quiche - 16g Carbs, 2g Fiber

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2 Tbsp tub margarine
1 medium yellow onion, peeled and chopped
1 can (12 fluid ounces) 2% reduced-fat evaporated milk
2 large whole eggs
2 large egg whites
1/4 cup all-purpose flour
1/4 tsp fresh ground black pepper
1 cup (4oz) 50% reduced fat Cheddar cheese, shredded and divided
1 cup finely chopped cooked ham (about 3 large deli ham slices)
1 10oz box chopped frozen broccoli, thawed or 2 cups cooked

Heat oven to 350 degrees. Lightly coat a 10" pie pan with vegetable cooking spray. Heat margarine over medium heat in a medium skillet. Saute onions until translucent.
In a medium bowl, whisk together the evaporated milk, eggs, egg whites, flour and ground black pepper. Reserve. Sprinkle half the cheese (1/2 cup) and the ham in the pan. Top with onions and broccoli. Pour milk and egg mixture into pie pan. Sprinkle with remaining cheese. Bake for 35 to 40 minutes, or until knife inserted in center comes out clean. Cool on wire rack for 10 minutes before serving.

Servings: 6
Nutrition per Serving: 217 Calories, 16g Protein, 10g Fat, 4g Saturated Fat, 0g Trans Fat, 96mg Cholesterol, 473mg Sodium, 16g Carbs, 2g Fiber 53 International Units Vitamin D; 323 mg calcium