HEART HEALTHY RECIPE (BREAKFAST): QUICK AND EASY QUICHE

·         1 cup egg substitute

·         1 cup water

·         ½ cup whole wheat pancake mix (Hodgson Mills Pancake Mix)

·         ½ cup instant nonfat dry milk powder

·         ½ cup plain nonfat yogurt

·         2 TBSP grated Parmesan cheese

·         ½ tsp. try mustard

·         ¼ tsp. hot sauce

·         1 cup shredded cheese (made up of 2% cheddar cheese mixed with fat free cheddar cheese)

·         ¾ cup diced low salt reduced fat ham

·         ½ cup chopped green onions

·         Cooking spray

·         Cherry tomatoes (optional)

·         Green onion slices (optional)

1.      Preheat oven to 350˚

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 and stir well

4.      Pour mixture into a 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

Servings:  6

Serving Size:  1/6^th of pie

Nutritional Information

Calories:  159

Fat:  5 g

Saturated Fat: 3 g                           

Cholesterol:  25 mg                

Sodium:  437 mg                    

Carbohydrate:  9 g

Fiber:  2 g

Protein:  18 g

"The Perfect Day"
By: Nanette Cameron, RD