Spinach & Ham Quiche With Pics

http://allpatchedupquilts.blogspot.com/2012/07/spinach-ham-quiche.html#

Ingredients:

cooking spray
1 large onion, diced
2 garlic cloves, minced
1 tomato, diced
4 oz. black forest ham, diced
1 tsp. vegeta
1/2 tsp. black pepper

4 large eggs, beat
2 c. fresh spinach, chopped
1 c. skim milk
1/4 c. reduced fat Parmesan cheese, grated
1/4 c. fat free cheddar cheese, shredded
1/4 c. whole wheat flour
1 tsp. vegeta
1/4 tsp. black pepper
1/4 tsp. kosher salt


Directions:


1. Preheat oven to 350.

2. Heat a large non-stick skillet on medium-high. Spray with cooking spray.

3. Saute onions for 4 minutes. Add garlic, tomato, ham, 1 tsp. vegeta, and 1/2 tsp. black pepper. Saute 10 minutes.

4. In a medium bowl, combine the rest of the ingredients. Mix well. Add the spinach ham mixture. Stir well.

5. Spray a 9 inch pan (I used a springform). Pour the egg mixture in and bake for 45 minutes.

Let the quiche cool in the pan for 15 minutes covered with aluminum foil. Cut into 4 pieces with a sharp knife.


per serving:

208 calories
18 carbs
6 g. fat
19 g. protein
5 g. sugar
2 g. fiber