Quick Quiche (Turkey or Crab)
Imitation Crab Meat
Calories 185 (15% from fat)
Fat 3 gram
Saturated Fat 1 gram
Trans Fat 0 gram
Chol. 81 mg.
Sodium 621 mg.
Carb. 20 gram
Fiber 1 gram
Sugar 11 gram
Sugar Alcohol 0 gram
Protein 20 gram
Turkey Ham
Calories 186 (20% from fat)
Fat 4 gram
Saturated Fat 1.1 gram
Trans Fat 0 gram
Chol. 85 mg.
Sodium 643 mg.
Carb. 17 gram
Fiber 1 gram
Sugar 11 gram
Sugar Alcohol 0 gram
Protein 21 gram
Ingredients
4 egg whites
1 whole egg
3/4 cup water
1/2 cup Belgian waffle mix
(We used Classique Fare because it's much lower in sodium.)
1/2 cup nonfat dry milk powder
1/2 cup plain nonfat yogurt
2 Tbsp. grated parmesan cheese
1/2 tsp. dry mustard
1/2 tsp. hot sauce
1 cup (4 oz.) shredded fat free cheddar cheese
1/2 cup diced imitation crab meat OR
1/2 cup diced turkey ham (Low sodium if available.)
1/2 cup chopped green onions
2 medium tomatoes diced
Non-fat vegetable cooking spray
1. Pre-heat oven to 350 degrees.
2. Combine eggs, water, belgian waffle mix, dry milk powder, yogurt, parmesan cheese, dry mustard and hot sauce. Mix in blender or food processor for approximately 30 seconds to 1 minute.
3. Pour blended mixture in bowl and add cheddar cheese, ham or crab meat, green onions and 1/2 of tomatoes. Stir well.
4. Spray 9-inch pie plate with fat-free cooking spray. Pour mixture into pan and bake for approximately 45 minutes or until egg mixture is set.
5. Cut and serve after spreading remaining tomato over top of finished quiche.
Yield: 4 Servings
Freeze individual portions for easy re-heating later.
