Quick-and-Easy Quiche

Health score
20%
Quick-and-Easy Quiche
45 min.
6
204kcal

Suggestions


Are you looking for a delicious and satisfying dish that can be enjoyed at any time of the day? Look no further than this Quick-and-Easy Quiche! Perfect for breakfast, brunch, or even a light lunch, this quiche is not only simple to prepare but also packed with flavor and nutrition. With a delightful combination of low-salt ham, fresh green onions, and a blend of cheeses, each bite is a savory treat that will leave you wanting more.

This recipe is designed for those who appreciate the convenience of quick cooking without sacrificing taste. In just 45 minutes, you can whip up a quiche that serves six, making it an ideal choice for family gatherings or casual get-togethers with friends. The use of low-fat ingredients ensures that you can indulge without the guilt, while the rich flavors will impress even the most discerning palates.

Whether you’re a seasoned cook or a kitchen novice, this quiche is a breeze to make. With minimal equipment required, you can easily blend the ingredients in a food processor and bake to perfection. Plus, the versatility of this dish means you can customize it with your favorite vegetables or proteins. So, gather your ingredients and get ready to enjoy a delightful meal that’s sure to become a staple in your recipe collection!

Ingredients

  • 0.5 cup buttermilk biscuit and baking mix low-fat
  • 0.5 teaspoon mustard dry
  • cup egg substitute 
  • 0.5 cup green onions chopped
  • 0.3 teaspoon hot sauce 
  • 0.8 cup low-salt diced reduced-fat
  • 0.5 cup nonfat milk powder dry instant
  • 0.5 ounce parmesan cheese fresh grated
  • 0.5 cup nonfat yogurt plain
  • ounces sharp cheddar cheese shredded reduced-fat
  • cup water 

Equipment

  • food processor
  • bowl
  • oven

Directions

  1. Preheat oven to 35
  2. Place first 8 ingredients in a food processor, and process 1 minute or until smooth.
  3. Combine egg substitute mixture, cheddar cheese, ham, and green onions in a medium bowl; stir well.
  4. Pour mixture into 9-inch pie plate coated with cooking spray.
  5. Bake at 350 for 40 minutes or until set.
  6. Let stand 5 minutes before serving.
  7. Garnish with green onion slices and cherry tomatoes, if desired.

Nutrition Facts

Calories204kcal
Protein30.52%
Fat39.3%
Carbs30.18%

Properties

Glycemic Index
14.33
Glycemic Load
0.27
Inflammation Score
-6
Nutrition Score
13.086087040279%

Flavonoids

Kaempferol
0.11mg
Quercetin
0.89mg

Nutrients percent of daily need

Calories:204.26kcal
10.21%
Fat:8.94g
13.76%
Saturated Fat:4.55g
28.41%
Carbohydrates:15.45g
5.15%
Net Carbohydrates:15g
5.46%
Sugar:9.06g
10.07%
Cholesterol:23.11mg
7.7%
Sodium:454.45mg
19.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.62g
31.25%
Selenium:27.01µg
38.59%
Calcium:384.14mg
38.41%
Phosphorus:332.44mg
33.24%
Vitamin B2:0.51mg
29.89%
Vitamin K:18.54µg
17.65%
Vitamin B12:0.96µg
16.01%
Vitamin B5:1.34mg
13.37%
Zinc:1.89mg
12.62%
Vitamin D:1.87µg
12.43%
Vitamin A:600.96IU
12.02%
Potassium:399.13mg
11.4%
Vitamin B1:0.17mg
11.28%
Folate:36.1µg
9.02%
Magnesium:32.5mg
8.13%
Iron:1.37mg
7.61%
Vitamin B6:0.13mg
6.59%
Vitamin E:0.85mg
5.67%
Vitamin B3:1.1mg
5.52%
Vitamin C:2.8mg
3.39%
Copper:0.07mg
3.39%
Manganese:0.06mg
2.96%
Fiber:0.45g
1.79%
Source:My Recipes