By Mayo Clinic Staff
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.
Number of servings
Serves 6
- Diabetes meal plan
- Weight management
- Meatless
Ingredients
- 1/2 cup chopped onion
- 8 ounces chopped mushrooms
- 1 egg
- 2 egg whites
- 1/2 cup fat-free sour cream
- 3 ounces lean ham, chopped (about 1 1/4 cups)
- 6 ounces shredded low-fat Swiss cheese
- 1 ready-made 9-inch pie crust
Directions
Heat the oven to 350 F.
Spray a skillet with cooking spray. Add the onions and mushrooms 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 quiche is set and lightly browned, about 40 minutes. Cut into 6 wedges and serve immediately.
Nutritional analysis per serving
Serving size: 1 wedge
- Total fat 10 g
- Calories 224
- Protein 16 g
- Cholesterol 48 mg
- Total carbohydrate 16 g
- Dietary fiber 1 g
- Monounsaturated fat 4 g
- Saturated fat 3 g
- Added sugars 0 g
- Sodium 473 mg
- Trans fat Trace
- Total sugars 3 g
- Protein and dairy 1
- Fats 1
- Carbohydrates 1
- Grains and grain products 1
- Meats, poultry and fish 1
- Fats and oils 2
- Meat and meat substitutes 1
- Fats 2
- Starches 1
Show References
- Tyler Herbst S. Food Lover's Companion. 3rd ed. New York, N.Y.: Barron's Educational Series; 2001.
- The Mayo Clinic Williams-Sonoma Cookbook. Menlo Park, Calif.: Oxmoor House; 2001.
Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/quiche/rcp-20049698