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| INGREDIENTS |
| ½ cup |
fat-free milk |
| 2 tbsp. |
all-purpose flour |
| ¾ cup |
liquid eggs (i.e. Egg Beaters) or 4 eggs |
| 1 cup |
low-fat cottage cheese |
| 2 oz. |
reduced-fat cream cheese, diced |
| 1 cup |
(4 oz.) shredded sharp cheddar or Monterey Jack cheese |
| ½ tsp. |
sugar |
| ⅛ tsp. |
freshly ground pepper |
| ¼ cup |
fresh chopped tomatoes (optional) |
| 1 tbsp. |
fresh chopped basil (optional) |
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| RECIPE |
- Preheat oven to 350ºF.
- Spray a 9-inch pie plate lightly with cooking spray. Set aside.
- Place the flour in a medium bowl, whisk in the milk gradually (so as to not get any lumps) until smooth.
- Whisk in eggs, cottage cheese, and cream cheese (now it will be lumpy).
- Stir in cheese, sugar, and pepper.
- Pour into prepared 9-inch pie plate.
- Bake for 45-50 minutes or until puffed, golden and knife inserted in middle comes out clean.
- Cut into eight wedges, top with tomatoes and basil if desired. Serve immediately.
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| SERVING SUGGESTION |
SERVING SIZE:
⅛ of quiche
NUMBER OF SERVINGS:
8
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| NUTRITION FACTS |
| |
| Calories |
118 |
|
| Total Fat |
6 g |
|
| Sodium |
283 mg |
|
| Total Carbohydrates |
4 g |
|
| Fiber |
0 g |
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| Protein |
11 g |
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