Becky's Healthier Ham and Cheese Quiche
"I have been on a permanent quest to find the perfect quiche recipe. As a self-professed breakfast food, cheese, and egg lover, quiche represents to me all that is right and good in a culinary concoction. Traditionally quiche is not a healthy option, what with all the cream and cheese that typically goes into it. I have literally experimented with different versions of a healthier quiche for years, but a couple of weeks ago I stumbled upon the perfect mixture, and I am pleased to share it here with all of you."
Estimated Nutrition (whole recipe, rough)
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pork | 100g cooked | 242 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Mozzarella Cheese | 1 oz (28g) | 85 |
| Egg Substitute | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Chives | 1 tbsp (3g) | 1 |
| Pie Crust | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 prepared 9-inch single pie crust
- 1 tablespoon olive oil
- 4 green onions, chopped
- 1/2 pound cooked ham, cubed
- 1 cup fat-free egg substitute
- 7 fluid ounces fat-free evaporated milk
- 1/4 cup shredded part-skim mozzarella cheese
- 1 tablespoon grated Parmesan cheese
- 1 teaspoon chopped fresh chives (optional)