Quiche with ham and Swiss cheese

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.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 224
Total carbohydrate: 16 g
Cholesterol: 48 mg
Dietary fiber: 1 g
Monounsaturated fat: 4 g
Protein: 16 g
Saturated fat: 3 g
Serving size: 1 wedge
Sodium: 473 mg
Total fat: 10 g

DASH Eating Plan Servings

Fats and oils: 2
Grains and grain products: 1
Meats, poultry and fish: 1

Diabetes Meal Plan Choices

Fats: 2
Meat and meat substitutes: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Protein and dairy: 1