Ham and Broccoli Crustless Quiche
Yield: 8 servings; 4 points per serving
2 cup fat-free skim milk
1 cup Egg Beaters Egg Beaters
3/4 cup Bisquick Reduced-Fat Baking Mix
3/4 cup grated Parmesan cheese
12 oz frozen chopped broccoli
5 oz low-fat shredded cheddar cheese
5 oz Hillshire Farm Deli Select Smoked Ham
Preheat oven to 375. Lightly grease a 10 inch quiche dish.
Beat together milk, eggs, baking mix, butter and parmesan cheese. Thaw and drain broccoli and chop the ham. Add to mix with shredded cheese. Pour into quiche pan or pie plate.
Bake for 50 minutes until eggs are set and top is golden brown.
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Crustless Spinach Quiche
Yield: 8 servings
3 ounces reduced-fat cream cheese, softened
1 cup fat-free milk
1 cup egg substitute
1/4 teaspoon pepper
3 cups (12 ounces) shredded reduced-fat cheddar cheese
1 package (10 ounces) frozen chopped spinach , thawed and squeezed dry
1 cup frozen chopped broccoli , thawed and well drained
1 small onion, finely chopped
5 fresh mushrooms, sliced
In a small mixing bowl, beat cream cheese. Add milk, egg substitute and pepper; beat until smooth. Stir in remaining ingredients. Transfer to a 10-in. quiche pan coated with nonstick cooking spray. Bake at 350° for 45-50 minutes or until a knife inserted near the center comes out clean.
One serving equals 151 calories, 5 g fat, 14 mg cholesterol, 404 mg sodium, 8 g carbohydrate, 2 g fiber, 18 g protein.
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Crustless Broccoli Quiche
Yield: 6 servings
4 eggs
1-1/4 cups 1% milk
3 slices whole wheat bread, crusts removed, cubed
4 cups small broccoli florets, cooked, chopped
1 cup chopped onions
3/4 cup KRAFT Shredded Sharp Cheddar Cheese
PREHEAT oven to 350°F. Beat eggs and milk with wire whisk until well blended. Add bread; mix lightly. Stir in remaining ingredients until well blended.
POUR into 9-inch square baking dish.
BAKE 45 min. or until center is set and crust is lightly browned. Let stand 10 min. before cutting to serve.
Variation
Prepare as directed, substituting a 9-inch deep-dish pie plate for the square baking dish.
Substitute
Prepare as directed, using your favorite KRAFT Shredded Cheese.
Nutrition (per serving):Calories 180 Total fat 9g Saturated fat 4.5g Cholesterol 155mg Sodium 240mg Carbohydrate 14g Dietary fiber 3g Sugars 6g Protein 12g
Source: Kraft Foods
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Mushroom and Spinach Quiche
Yield: 8 servings; 5 points per serving
1 Frozen Deep Dish 9-Inch Pie Crust
4 oz mushrooms, sliced
1/4 cup vidalia onion, diced
1 cup Egg Beaters
1/2 cup reduced-fat sour cream
1/2 cup fat-free cottage cheese
1 1/2 Tbsp all-purpose flour
2 Tbsp grated Parmesan cheese
1/2 tsp hot pepper sauce
4 oz 2% Shredded Mild Cheddar Cheese
1 cup fresh baby spinach, packed
Saute mushrooms and onion in PAM until soft. Place eggbeaters, sour cream, cottage cheese, flour, parmesan cheese and hot sauce into a food processor or blender and process until smooth. Stir together the mushrooms and onion, egg mixture, shredded cheese and spinach. Bake at 350 for 50-60 minutes. (cover crust with foil if it begins to get too brown)
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Caramelized-Onion, Spinach, and Bacon Quiche
Yield: 6 servings
1 (10-ounce) can refrigerated pizza crust
Cooking spray
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1/4 cup low-fat sour cream
2 tablespoons minced shallots
1 cup evaporated skim milk
1/4 teaspoon salt
1/8 teaspoon pepper
2 large egg whites
1 large egg
3/4 cup Caramelized Onions (about 3 cups uncooked)
1/3 cup chopped Canadian bacon
1/4 cup (1 ounce) shredded reduced-fat Monterey Jack cheese
Preheat oven to 350°.
Shape the dough into a 4-inch circle; cover and let stand for 5 minutes. Roll the dough into an 11-inch circle on a lightly floured surface. Fit the dough into a 9-inch pie plate coated with cooking spray, and flute.
Combine the spinach, sour cream, and shallots in a small bowl. Combine the evaporated milk, salt, pepper, egg whites, and egg in a medium bowl, and stir well with a whisk. Stir 1/3 cup milk mixture into spinach mixture. Spoon the spinach mixture into bottom of prepared crust. Add Caramelized Onions, and top with bacon and cheese. Pour the remaining milk mixture over cheese.
Place pie plate on a baking sheet, and bake at 350° for 45 minutes or until set. Let quiche stand 10 minutes before cutting.
CALORIES 261; FAT 6.3g; PROTEIN 12.6g; CHOLESTEROL 50mg; CALCIUM 244mg; SODIUM 607mg; FIBER 2.7g; IRON 1.5mg; CARBOHYDRATE 35g
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Ham and Cheese Quiche
Yield: 6 servings
1 (7-ounce) can refrigerated breadstick dough
Cooking spray
3/4 cup (3 ounces) grated Swiss cheese
3/4 cup chopped reduced-fat, low-salt ham (about 1/4 pound)
1/2 cup chopped onion
1/8 teaspoon salt
1/8 teaspoon pepper
1 cup evaporated milk
1/2 cup egg substitute
Cherry tomatoes, quartered (optional)
Unroll dough, separating into strips. Working on a flat surface, coil one strip of dough around itself in a spiral pattern. Add second strip of dough to the end of the first strip, pinching ends together to seal; continue coiling dough. Repeat procedure with remaining dough strips. Cover dough with a towel; let rest 20 minutes.
Roll dough into a 13-inch circle; fit into a 9-inch pie plate coated with cooking spray. Fold edges under; flute. Sprinkle cheese over bottom of crust; set aside.
Preheat oven to 375°. Coat a large nonstick skillet with cooking spray; place over medium-high heat. Add ham, onion, salt, and pepper; cook 4 minutes. Arrange ham mixture over cheese.
Combine milk and egg substitute; stir well with a whisk. Pour over ham mixture. Use a cookie sheet under your pie pan in case it boils over. Bake at 375° for 45 minutes or until a knife inserted in center comes out clean; let stand 10 minutes. Garnish with cherry tomatoes, if desired.
CALORIES 220; FAT 7.2g; PROTEIN 15.3g; CHOLESTEROL 24mg; CALCIUM 270mg; SODIUM 557mg; FIBER 1.1g; IRON 1.2mg; CARBOHYDRATE 22.6g
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Bacon-Swiss Quiche
Yield: 8 servings; 3 points per serving
2 pieces phyllo dough, cut into 3 strips each
3 large egg(s)
1/4 cup regular egg substitute
1 cup fat-free evaporated milk
2 Tbsp all-purpose flour
1/4 tsp table salt
1/4 tsp black pepper
1/4 tsp ground nutmeg
1/2 cup low-fat hard cheese, Swiss, grated
4 oz cooked crisp turkey bacon, diced
Preheat oven to 350ºF. Coat a 9-inch pie plate with cooking spray.
Lay phyllo dough in pie plate, one piece at a time, coating each layer with cooking spray — dough should cover bottom and sides of dish. Fold in any overhanging corners.
Whisk together eggs, egg substitute, milk, flour, salt, pepper and nutmeg.
Sprinkle cheese and bacon over phyllo dough. Pour in egg mixture and place quiche on a baking sheet. Bake until firm, about 30 to 35 minutes. Let cool at least 5 minutes before cutting into 8 wedges.
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Mystery Quiche
Yield: 6 servings; 4 points per serving
1/2 c chopped or sliced mushrooms
4 pieces turkey bacon- crumbled
1/2 c chopped onion
1 c LF cheese- I used 2% mozz
1/2 c flour
1 tsp baking powder
2 c LF or FF milk
1 c egg beaters
1 tsp cayenne pepper
1/2 tsp paprika
1 tsp salt
Pre heat oven to 350 and spray a deep dish pie plate with cooking spray. Add the mushrooms, onion, bacon, and cheese in the plate. In a large bowl mix the milk, beaters, salt, baking powder, and flour until mixed well. Pour in the pie plate. Top with paprika and bake for 50 or until knife is inserted and comes out clean.
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Ham and Swiss Quiche
Yield: 6 servings; 7 points per serving
1 tablespoon olive oil
1 medium yellow onion, diced
3/4 teaspoon kosher salt
1/2 teaspoon black pepper
1 cup fresh parsley, chopped
2 eggs
4 egg whites
3/4 cup fat-free half-and-half
8 ounces light Swiss cheese, grated
6 ounces ham, cooked
1/4 teaspoon ground nutmeg
3/4 cup reduced-fat baking mix (such as Bisquick)
Preheat oven to 375. In a large skillet, over medium-low heat, heat the oil. Add the onions, 1/2 teaspoon of the salt, and 1/4 teaspoon of the pepper. Cover and cook until the onions are softened, about 5 minutes.
Add the parsley to the skillet and cook, covered, an additional 2 minutes.
Meanwhile, whisk together eggs, egg whites, and half-and-half in a large bowl.
Stir in cheese, nutmeg, baking mix, and remaining salt and pepper. Add onion mixture and stir well to combine.
Transfer mixture to a pie plate sprayed with cooking spray. Bake at 375 for 30 minutes, or until a knife inserted in the center comes out clean.
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Easy Breakfast Quiche
Yield: 12 servings; 2 points per serving
15 oz Egg Beaters Egg Beaters
1/2 cup Kraft 2% Milk Natural Cheese Finely Shredded Mild Cheddar Cheese
7 1/2 oz refrigerated buttermilk biscuit dough
5 oz finely Diced ham
Spray the cups of a 12 cup muffin pan with Pam. Press a biscuit into each cup to form a crust. Mix eggbeaters, ham, cheese and salt and pepper to taste. Pour into crusts. There will be 2 cups without crust, but fill those also (they are perfect on toasted english muffins!!). Bake at 350 for 15-20 minutes or until eggs are set.
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Vegetable Quiche Cups To Go
Yield: 6 servings; 1 point per serving
1 pkg. (10 oz) frozen chopped spinach
3/4 cup liquid egg substitute or prob. 3 eggs
3/4 cup shredded reduced-fat cheese
1/4 cup diced green bell peppers or mushrooms
1/4 cup diced onions
3 drops hot pepper (optional)
Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.
Combine the eggs, cheese, peppers, onions and spinach in a bowl. mix well. Divide evenly among the muffin cups. Bake at 350 F for 20 minutes, until a knife inserted in the center comes out clean.
Quiche cups can be frozen and reheated in the microwave. any combination of appropriate vegetables and reduced-fat cheeses may be used.
Per serving - 77 calories, 9 g. protein, 3 g. carb., 3 g. fat, 160 mg. sodium, 10 mg. cholestrol, 2 g. fiber
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Crab Quiche
Yield: 6 servings; 3 points per serving
8 ounces imitation crabmeat, flaked
3/4 cup reduced fat Mexican blend cheese, shredded
4 ounces (1/2 pkg) fat-free cream cheese, cut into 1/4" cubes
1/4 cup green onions, sliced
1/2 tsp basil
1/2 tsp salt
1/2 cup reduced-fat Bisquick®
1 cup skim milk
1/2 cup liquid egg substitute
Mix crabmeat, shredded cheese, cream cheese, onions, salt and basil in a medium bowl. Spread mixture into the bottom of a 9-inch pie plate sprayed with nonstick cooking spray. Beat remaining ingredients with an electric mixer for 1 minute. Pour over crab mixture. Bake at 375 degrees for about 40-45 minutes. Cut into 6 servings.
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Five Cheese Spinach Quiche
Yield: 6 servings; 3 points per serving
1 serving cooking spray
1 cup onions, yellow, diced
10 oz. choped frozen spinach, thawed and well-drained
1 cup fat-free ricotta cheese
3/4 cup Fat Free Shredded Cheddar Cheese
2 slice fat-free American Cheese, torn
3 large eggs, lightly beaten
1 tsp. Dijon mustard
1 tsp. dried oregano
1/2 tsp. table salt
1/4 tsp. black pepper
1/4 cup fat-free bleu cheese dressing
1/4 cup Non-Fat Grated Parmesan Cheese Topping
Preheat oven to 375. Coat a 9-inch nonstick pie pan with cooking spray. Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add onion and saute until soft and golden, about 5 minutes.
Transfer onions to a large bowl and add spinach, ricotta, cheddar cheese, American cheese, salad dressing, eggs, mustard, oregano, salt and black pepper. Mix until well blended. Spoon mixture into prepared pan and smooth top with back of a spoon. Sprinkle with grated topping.
Bake until a knife inserted near center comes out clean, about 30 minutes. Let stand 10 minutes before slicing into 6 pieces.
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