SparkPeople Sponsors help keep the site free!

Posts: 1,103
6/6/08 4:41 A

Real Man Quiche

Recipe By :JoAnna Lund
Serving Size : 6 Preparation Time :0:00
Categories : Make-Ahead

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups Carnation evaporated skim milk -- (one 12 fluid-ounce can)
1/2 cup Bisquick reduced fat baking mix -- plus
1 tablespoon Bisquick reduced fat baking mix
3 eggs or equivalent in egg substitute
1/2 cup (6 oz) frozen peas -- thawed
1 (6 oz) diced 97% fat free ham or any -- (full cup )
extra-lean ham
1/2 cup (one 2.5 oz jar) sliced mushrooms -- drained
1/4 cup chopped onion
1/4 teaspoon lemon pepper
2 1/4 ounces shredded Kraft red-fat Cheddar cheese -- (full 1/2 cup)

"Remember that humor book a few years ago that suggested eating quiche
might not be "manly"? Well, thank heavens that real men don't decide
what to eat by reading other people's opinions--they vote with their
mouths! This ham-and-cheese pie will definitely please the men in
your life!"

1. Preheat oven to 350 degrees F. Spray a deep-dish 10-inch pie plate
with butter-flavored cooking spray. In a large bowl, combine evaporated
skim milk, baking mix, and eggs. Add peas, ham, mushrooms, onion, and
lemon pepper. Mix well to combine. Pour mixture into prepared pie
plate. Evenly sprinkle Cheddar cheese over top. Bake for 35 to 45
minutes or until center is set. Place pie plate on a wire rack and let
set for 10 minutes. Cut into 6 servings. Freezes well.

HINT: Thaw peas by placing in a colander and rinsing under hot water
for 1 minute.

Serving size (1 wedge)
According to the cookbook:
Per serving: 198 Cal, 6g Fat, 17g Pro, 19g Carb, 618mg Sod,
280mg Calc, 1g Fib

Healthy Exchanges: 1 2/3 Protein (1/2 limited), 2/3 Bread,
1/2 Skim Milk, 1/4 Vegetable

Diabetic: 2 Meat, 1 Starch, 1/2 Skim Milk
Weight Watcher Points: 4

Source:
"The Strong Bones Healthy Exchanges® Cookbook, page 222-223"
Copyright: "Healthy Exchanges, Inc., 1997; ISBN 0-399-52337-5"
Yield: "6 slices"