Quiche
Dietitian's tip: To further lower the fat and cholesterol in this recipe, use 1/2 cup egg substitute instead of the 1 egg and 2 egg whites. Frozen or refrigerated egg products taste like whole eggs but are made commercially with egg whites, added flavorings and sometimes vegetable fat.
SERVES 6
Ingredients
1/2 cup chopped onion
1 egg
2 egg whites
1/2 cup fat-free sour cream
6 ounces lean ham, chopped (about 1 1/4 cups)
6 ounces shredded low-fat Swiss cheese
1 ready-made 9-inch pie crust
Directions
Preheat the oven to 350 F.
Spray a skillet with cooking spray. Add the onions and cook over medium heat until tender.
In a large bowl, whisk together the egg, egg whites and sour cream. Stir in the sauteed onions, ham and cheese. Pour the mixture into the unbaked pie shell.
Bake until the eggs are set and lightly browned, about 40 minutes. Cut into 6 wedges and serve immediately.
Nutritional Analysis(per serving)Serving size: 1 wedge
Calories 247 Cholesterol 62 mg
Protein 19 g Sodium 643 mg
Carbohydrate 16 g Fiber < 1 g
Total fat 11 g Potassium 193 mg
Saturated fat 3 g Calcium 314 mg
Monounsaturated fat 4 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 1
Protein and dairy 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Meat and meat substitutes 3
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Meats, poultry and fish 1
Fats and oils 1
http://www.mayoclinic.com/health/quiche/NU00425