Becky's Healthier Ham and Cheese Quiche

Health score
39%
Becky's Healthier Ham and Cheese Quiche
80 min.
6
506kcal

Suggestions

Ingredients

  • 0.3 pound ham lean fully cooked finely chopped
  • 0.5 pound ham cubed cooked
  • 0.3 cup bread crumbs dry
  • cup egg substitute fat-free
  • 1.3 cups egg substitute 
  • fluid ounces evaporated milk fat-free
  • cup milk fat-free
  • tablespoons flour all-purpose
  • tablespoons parsley fresh minced
  •  green onions chopped
  • tablespoon olive oil 
  • tablespoon parmesan cheese grated
  • tablespoons parmesan cheese divided grated
  • 0.3 cup part-skim mozzarella cheese shredded
  • sheets phyllo dough 18 inches x 14 inches
  • 9-inch single pie crust prepared
  • 0.3 cup swiss cheese shredded
  • tablespoon stick margarine 

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • pie form

Directions

  1. Preheat oven to 325 degrees F (165 degrees C). Unroll pie crust and press into an 8-inch pie dish.
  2. Heat olive oil in a skillet over medium heat; cook and stir green onions until wilted and beginning to brown, 2 to 3 minutes.
  3. Remove from heat.
  4. Spread ham over prepared pie crust and top with green onions.
  5. Whisk egg substitute, evaporated milk, and mozzarella cheese in a bowl.
  6. Pour over ham mixture.
  7. Sprinkle with Parmesan cheese and garnish with chives.
  8. Bake in preheated oven for 20 minutes. Increase heat to 350 degrees F (175 degrees C) and continue baking until quiche is browned, 15 to 20 minutes.
  9. Remove from oven and allow quiche to rest until eggs are set, about 30 minutes more.

Nutrition Facts

Calories506kcal
Protein25.53%
Fat42.42%
Carbs32.05%

Properties

Glycemic Index
35.04
Glycemic Load
5.84
Inflammation Score
-7
Nutrition Score
26.074782744698%

Flavonoids

Apigenin
2.87mg
Luteolin
0.02mg
Kaempferol
0.13mg
Myricetin
0.2mg
Quercetin
0.86mg

Nutrients percent of daily need

Calories:505.68kcal
25.28%
Fat:23.61g
36.33%
Saturated Fat:7.68g
47.99%
Carbohydrates:40.15g
13.38%
Net Carbohydrates:38.44g
13.98%
Sugar:7.98g
8.87%
Cholesterol:61.33mg
20.44%
Sodium:1287.43mg
55.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.97g
63.94%
Selenium:61.26µg
87.51%
Vitamin B2:0.86mg
50.33%
Phosphorus:481.08mg
48.11%
Vitamin B1:0.71mg
47.61%
Vitamin K:43.61µg
41.53%
Calcium:369.43mg
36.94%
Vitamin B12:1.61µg
26.85%
Vitamin B5:2.61mg
26.14%
Iron:4.39mg
24.4%
Zinc:3.51mg
23.4%
Vitamin B3:4.45mg
22.25%
Vitamin C:17.6mg
21.33%
Folate:77.32µg
19.33%
Potassium:630.41mg
18.01%
Vitamin B6:0.35mg
17.62%
Manganese:0.35mg
17.52%
Vitamin E:2.16mg
14.39%
Vitamin A:716.43IU
14.33%
Magnesium:55.95mg
13.99%
Vitamin D:1.96µg
13.1%
Copper:0.16mg
8.16%
Fiber:1.72g
6.87%
Source:Allrecipes