Crustless Ham & Cheese Quiche
A crustless low calorie, high protein lunch dish.
Servings 6 slices
Calories 228kcal
Cost 5
Ingredients
- 4 ounces lean ham, cubed (114 grams)
- ½ cup chopped onion
- 1 cup cooked broccoli florets
- 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 (100 grams)
- 2 large egg whites (70 grams)
- ¼ teaspoon garlic salt or garlic powder
- ½ cup all-purpose flour, spoon into the cup, don't pack (62 grams)
- 1 teaspoon baking powder
Instructions
- 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. Note: You may want to cook the onion along with the broccoli or saute it with the ham just to remove some moisture. I have used it raw without issue, but the texture would probably be even better with cooked onion.
- 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
Notes
The nutrition counts are with 2% cheese. If you use a fat free type like Kraft, it brings the calorie count down to 185 calories per slice. If you leave out the ham it's 158 calories per slice.
Nutrition
Serving: 1g | Calories: 228kcal | Carbohydrates: 14g | Protein: 20g | Fat: 10g