This is another one of my older lower fat quiche recipes called Crustless Ham, Cheese & Broccoli Quiche. It's loosely based on a quiche recipe from Cooking Light, so it's not as rich as quiche you’d find at a restaurant. That being said, if the nutrition stats from are correct, it’s a great protein-packed entree.
Crustless Ham & Cheese Quiche
4 ounces lean ham, cubed (from deli)
½ cup chopped onion
1 cup fresh broccoli florets, cooked chopped
⅛ to ¼ teaspoon freshly ground black pepper
1 cup low fat cottage cheese
½ cup fat free evaporated milk
4 ounces Kraft 2% milk shredded Colby Jack cheese
2 large eggs
2 large egg whites
¼ teaspoon garlic salt (garlic powder okay too)**
½ cup all-purpose flour, spooned and gently swept
1 teaspoon baking powder
Directions
Preheat oven to 350 degrees F. Spray a 9-inch deep dish pie plate with cooking spray.
Toss ham, onion, cooked broccoli and black pepper together in a mixing bowl. Spread evenly across bottom of pie plate.
Whisk together cottage cheese, evaporated milk, shredded cheese, eggs, egg whites, and garlic salt (or powder) . Stir the flour and baking powder together, then stir the flour mixture into the egg mixture. Pour egg mixture over ham mixture.
Bake on center rack for 45 minutes. Let stand about 5 minutes before cutting
Makes 6 Servings
This are the numbers I got from Mastercook.
Per Serving (excluding unknown items): 193 Calories; 6g Fat (29.1% calories from fat); 20g Protein; 14g Carbohydrate; 1g Dietary Fiber;
alyshalynn says
this makes for a quick breakfast too. i cut and portion the quiche right after it's been cooked, and store a few pieces in their own containers. this way all you have to do in the wee hours is reheat. it's too easy not to skip breakfast this way.
Tracy says
Yum! I love quiche.
Anna says
Susan, thanks for the report. I just had a second piece today and noticed the same thing. The texture was smoother and the flavors were even better.
Susan says
Thought I'd pop back in to say I made this, and liked it very much! I'm eating it for lunch, and I think it tastes better than it did last night. Thanks for sharing!
Anna says
Susan and Anonymouse, let me know what you think! It's not fancy, but it slices well and tastes very good. I thought it was a good lunch entree.
Jackie, you could probably use ricotta. This was my first time to make it, so I'm not sure.
Jackie says
Is there a subsitute for cottage cheese.
Jen says
I've made this. It's good!
Anonymous says
This sounds fantastic!! I am all about finding low fat/calorie meals. I'll be making this for sure, thanks!
Susan says
Ooh - pretty. Goes on the to-try list for tomorrow night!