Individual Cheese And Tomato Quiche from Healthy Diabetic Recipes

Individual Cheese And Tomato Quiche Recipe

Recipe Ingredients:

1/2 cup liquid egg substitute
1 cup nonfat milk
1 tbsp regular nonfat dry milk
1 tsp freshly-ground black pepper
1/2 cup grated low-fat cheddar cheese
1/4 cup chopped sun-dried tomatoes, not oil packed
= (or use 1/3 cup fresh diced tomatoes)
1 tsp basil
1 dash paprika

Recipe Instructions:

Preheat the oven to 350 degrees. Spray a 6-inch pie pan with nonstick cooking spray or spray 3 muffin compartments of a muffin tin (add water to the unused cups before placing in the oven).

Combine all the ingredients in a small bowl. The batter will be chunky. Pour the batter into the prepared pan and sprinkle with additional paprika if desired.

Bake for 30 minutes or until a knife inserted into the center draws out clean. Let the quiche stand 5 minutes before serving.

This recipe yields 1 serving.

Exchanges Per Serving: 4 Very Lean Meat, 1 Skim Milk, 1 Vegetable, 1/2 Carbohydrate.

Nutrition Facts: Calories 304; Calories from Fat 44; Total Fat 5g; Saturated Fat 3g; Cholesterol 17mg; Sodium 1000mg; Carbohydrate 26g; Dietary Fiber 2g; Sugars 17g; Protein 39g.

Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"07-11-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 1999"

Servings: 1

"Americans, more than any other culture on earth, are cookbook cooks; we learn to make our meals not from any oral tradition, but from a text. The just-wed cook brings to the new household no carefully copied collection of the family's cherished recipes, but a spanking new edition of ‘Fannie Farmer’ or ‘The Joy of Cooking’."

~ John Thorne, American food writer

 

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