Individual Cheese And Tomato Quiche

Recipe Ingredients

1/2 cup	99g / 3.5oz	Liquid egg substitute
1 cup	237ml	Nonfat milk
1 tablespoon	15ml	Regular nonfat dry milk
1 teaspoon	5ml	Freshly-ground black pepper
1/2 cup	73g / 2.6oz	Grated low-fat cheddar cheese
1/4 cup	59ml	Chopped sun-dried tomatoes - not oil packed
		= (or use 1/3 cup fresh diced tomatoes)
1 teaspoon	5ml	Basil
1		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

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