by EatingWell

Broccoli, Ham and Cheese Quiche Recipe

This low-calorie quiche recipe is full of broccoli, Cheddar cheese and smoky ham surrounded by a crispy hash brown crust.

Look for precooked shredded potatoes in the dairy section or in the produce section--or use frozen hash brown potatoes in this easy quiche recipe.

Broccoli, Ham and Cheese Quiche

    Prep Time: 20 minutes

    Cook time: 1 Hour 40 minutes

    Yield: Serves 6

Broccoli, Ham and Cheese Quiche Ingredients

    16 ounces precooked shredded potatoes or frozen hash browns (thawed)

    1 3/4 cups liquid egg substitute, such as Egg Beaters, divided

    2 tablespoons all-purpose flour

    1 tablespoon canola oil or extra-virgin olive oil

    1/4 teaspoon salt

    2 cups finely chopped broccoli florets

    1 cup shredded extra-sharp Cheddar cheese

    3/4 cup finely diced smoked ham

    3/4 cup reduced-fat sour cream

    1/4 cup minced fresh chives

    1/8 teaspoon freshly ground pepper

Broccoli, Ham and Cheese Quiche Recipe Instructions

    Preheat oven to 375 F. Generously coat a 9-inch springform pan with cooking spray. Line a rimmed baking sheet with foil.

    If using hash browns, squeeze any excess moisture from the thawed potatoes. Toss shredded potatoes (or hash browns) with 1/4 cup egg substitute, flour, oil and salt in a medium bowl.

    Pat the mixture into the bottom and 2 inches up the sides of the prepared springform pan. Bake until the potatoes are beginning to brown at the edges, 35 to 40 minutes.

    Fill the crust with broccoli, cheese and ham. Whisk the remaining 11/2 cups egg substitute, sour cream, chives and pepper in a medium bowl. Place the pan on the prepared baking sheet and pour the egg mixture over the filling.

    Bake the quiche until the center is just set, 50 minutes to 1 hour. Let cool for 15 minutes.

    Run a knife around the edges to loosen the sides, remove the pan sides and cut the quiche into wedges.

    To Make Ahead: Prepare crust; cool, wrap and refrigerate for up to 1 day. Let stand at room temperature while you continue with Step 3 and preheat oven. | Equipment: 9-inch springform pan

Broccoli, Ham and Cheese Quiche Recipe Nutrition:

Per serving: 296 calories; 16 g fat (7 g sat, 5 g mono); 42 mg cholesterol; 17 g carbohydrate; 0 g added sugars; 22 g protein; 2 g fiber; 603 mg sodium; 440 mg potassium

Nutrition Bonus: Vitamin C (52 percent daily value), Vitamin A (28 percent dv), Calcium (22 percent dv), Iron (16 percent dv), Zinc (15 percent dv)

1 Carbohydrate Servings

Exchanges: 1 starch, 1/2 vegetable, 1/2 high fat meat, 1 1/2 lean meat, 1 fat

Quiche, Low-Calorie Quiche Recipe, French

 

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Low-Calorie Broccoli, Ham and Cheese Quiche Recipe

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