I like to serve a warm, inviting quiche for a quick midweek supper but don't want to fuss with pastry dough.
The secret to saving time and calories is to use bread crumbs for the crust instead. You can still slice and serve the quiche with this crust.
You can make your own crumbs by processing two slices of whole wheat bread in the food processor.
Any type of mushrooms can be used. With portobellos, which are juicier, bake the quiche 5 minutes extra.
--Heat oven to 400 degrees.
To buy: 1 small container whole-wheat bread crumbs, 1/2 pound lean deli ham, 1 package shiitake mushrooms, 1 red onion, 1 red bell pepper, 1 bag ready-to-eat salad, 1 bottle ground nutmeg, 1 package shredded, reduced-fat sharp Cheddar cheese.
Staples: Olive oil spray, eggs (6 needed), skim milk, reduced-fat vinaigrette, salt, black peppercorns.
Ham and Wild Mushroom Quiche
Olive oil spray
1/2 cup whole-wheat bread crumbs
1/2 pound lean deli ham, torn into bite-size pieces
1 cup sliced shiitake mushrooms
1 cup sliced red onion
1 cup sliced red bell pepper
2 large eggs plus 4 whites
1/4 teaspoon ground nutmeg
1/2 cup skim milk
1/2 cup shredded, reduced-fat, sharp Cheddar cheese
Salt and freshly ground pepper
Heat oven to 400 degrees. Spray bottom and sides of 10-inch pie plate or shallow casserole dish with olive oil and sprinkle with bread crumbs. Gently roll and shake plate to distribute crumbs over sides and bottom.
Place ham, mushrooms onion and bell pepper in the pie plate. In a small bowl, beat eggs and whites with a fork. Beat in the nutmeg, milk, cheese and salt and pepper. Pour into prepared pie plate.
Press the ingredients under the eggs with a fork.
Bake about 25 minutes, until quiche is firm. Remove, cut in halves and serve. Makes 2 servings.
Per serving: 451 calories (30 percent from fat), 14.9g fat, 280mg cholesterol, 48.1g protein, 30.8g carbohydrates, 4.9g fiber, 2001 mg sodium.