Nutrition
Southwest Breakfast Quiche
Ingredients
- 1 Nonstick cooking spray
- 3 eggs
- 0.25 cup of whole wheat flour
- 0.5 tsp of baking powder
- 0.5 cup of egg whites or egg substitute
- 0.25 cup of skim milk
- 1 (7 oz) can of canned green chiles
- 1 cup of fat free cottage cheese (whipped in a food processor until smooth)
- 1 cup reduced fat shredded cheddar cheese
- 6 Servings
- Servicing Size: 1 Slice
- Calories per serving: 170
- Total Fat: 7g
- Saturated Fat: 3.3g
- Trans Fat: 0g
- Cholesterol: 110mg
- Sodium: 500mg
- Total Carbohydrate: 10g
- Dietary Fiber: 1g
- Total Sugars: 4g
- Added Sugars: 0g
- Protein: 16g
- Potassium: 230mg
- Phosphorus: 300mg
Directions
- Preheat oven to 400º F. Coat a 9-inch round or square baking dish with canola cooking spray; set aside.
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In mixer bowl, combine eggs, flour, and baking powder, and beat until blended. Add egg whites and milk and beat until smooth. On low speed, beat in green chilis, cottage cheese and shredded cheese.
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Pour mixture into prepared dish and bake for 15 minutes. Reduce heat to 350-degrees and bake for about 25 minutes more (until quiche is firm in the center and top is golden brown). Cut into 6 equal slices and serve as is or top with salsa, avocado or plain Greek yogurt.
Citation: Southwest Breakfast Quiche