Crustless Ham, Cheese & Broccoli Quiche (low fat)

Fuzz’s two week break from camp ended today when I dropped her off at the local high school for yet another one. This time, it’s cheerleading camp! I was never coordinated nor cheery enough to be a cheerleader, but I’m pretty excited for Fuzz and am hoping she has fun for the next few hours.  In the meantime, here is the second recipe of the day.

This is loosely based on a quiche recipe from Cooking Light. It’s not a creamy, rich, quiche like you’d get in a restaurant, but if the nutrition stats from Mastercook are correct, it’s a great protein-packed buffer for cookies which are, of course, the dessert.

crustless quiche

Crustless Smoked Ham & Cheese Quiche

4 ounces lean ham, cubed (from deli)
1/2 cup chopped onion
1 cup fresh broccoli florets, chopped
1/8 to 1/4 teaspoon freshly ground black pepper
1 cup low fat cottage cheese
1/2 cup fat free evaporated milk
4 ounces Kraft 2% milk shredded Colby Jack cheese
2 large eggs
2 large egg whites
1/4 teaspoon garlic salt (garlic powder okay too)**
1/2 cup all-purpose flour, spooned and gently swept
1 teaspoon baking powder

Preheat oven to 350 degrees F. Spray a 9 inch deep dish pie plate with cooking spray.

Toss ham, onion, broccoli and black pepper together in a mixing bowl. Spread evenly across bottom of pie plate.

Whisk or briskly stir 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; 82mg Cholesterol; 723mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.

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Comments

  1. Anonymous says

    This sounds fantastic!! I am all about finding low fat/calorie meals. I’ll be making this for sure, thanks!

  2. 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.

  3. 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!

  4. 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.

  5. 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.

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