4 pt. Real Man Quiche
Source of Recipe
The Strong Bones Healthy Exchanges Cookbook by JoAnna Lund,
List of Ingredients
1 1/2 cups Carnation Evaporated Skim Milk
1/2 cup reduced fat Bisquick plus
1 tablespoon reduced fat Bisquick
3 eggs or equiv. egg sub.
1/2 cup frozen peas thawed
6 ounces extra lean ham (Dubuque 97%FF preferred) diced (1 cup)
1/2 cup sliced mushrooms 2.5 oz. jar, drained
1/4 cup chopped onion
1/4 teaspoon lemon pepper
2 1/4 ounces shredded reduced fat cheddar cheese (1/2 cup)Recipe
Preheat Oven to 350¼F. Spray a deep-dish 10-inch pie plate with butter-flavored cooking spray. n a large bowl, combine evaporated skim milk, baking mix, and eggs. Add peas, ham, mushrooms, onion, and lemon pepper. Mix well to combine. Pour into prepared pie plate. Evenly sprinkle cheddar cheese over the top. Bake for 35 to 45 minutes or until center is set. Place pie plate on wire rack and let set for 10 minutes. Cut into 6 servings.
Hint: Thaw peas by placing in a colander and rinsing under hot water for one minute.
Per book: Each serving equals:
HE: 1 2/3 Protein (1/2 limited), 2/3 Bread, 1/2 Skim Milk, 1/4 Vegetable
198 Cals, 6 g. Fat, 17 g. Protein, 19 g. Carb., 618 mg. Sodium, 280 mg.
Calcium, 1 g. fiber
Diabetic: 2 Meat, 1 Starch, 1/2 Skim Milk
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Jane Starr Notes: Recipe has a snowflake symbol next to it in the book -- which means that it's freezable. No freezing nor reheating directions are given. I would bake until not quite set (30 mins?). Thaw in refrigerator and then reheat in 350° F oven for about 20 minutes (until heated through). JaneStarr
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