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Ham and Swiss Quiche

Categories: Comfort Foods, Entertaining
Type: Breakfast

Ham and Swiss cheese are as tasty in a quiche as they are on a sandwich.

Serves: 6 servings


  • 1 cup shredded nonfat or reduced-fat Swiss cheese
  • 1 cup (about 5 ounces) diced ham, at least 97% lean
  • 3 tablespoons finely chopped onion
  • 2 tablespoons finely chopped fresh parsley
  • 1 tablespoon plus 1 teaspoon unbleached flour
  • 1/8 teaspoon ground black pepper
  • Pinch ground nutmeg
  • 1 1/4 cups fat-free egg substitute
  • 1 cup nonfat or low-fat cottage cheese
  • 1 tablespoon grated Parmesan cheese*
  • 1 1/2 cups cooked brown rice
  • 2 tablespoons grated Parmesan cheese*
  • 1 tablespoon fat-free egg substitute
  • * In this recipe, use regular Parmesan cheese, not a fat-free product.

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  1. To make the crust, place the rice, Parmesan cheese, and egg substitute in a medium-sized bowl, and stir to mix well. Coat a 9-inch deep dish pie pan with nonstick cooking spray, and place the mixture in the pan. Using the back of a large spoon, pat the mixture over the bottom and sides of the pan, forming an even crust. Set aside.
  2. Place the Swiss cheese, ham, onion, parsley, flour, pepper, and nutmeg in a large bowl, and toss to mix well. Add the egg substitute and cottage cheese, and stir to mix well. Pour the egg mixture into the crust, and sprinkle with the Parmesan cheese.
  3. Bake uncovered at 375°F for 45 minutes, or until the top is golden brown and a sharp knife inserted in the center of the quiche comes out clean. Allow to cool at room temperature for 10 minutes before cutting into wedges and serving.

excerpted from:

Excerpted from The Best-Kept Secrets of Healthy Cooking by Sandra Woodruff, R.D. Copyright � 2000 by Sandra Woodruff.

To order this book go to www.penguin.com. Get a 15% discount with the coupon code FENPARENT.

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