Heart Healthy Recipes - Light Colorado Quiche

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Heart Healthy Recipes
• Spinach Berry Salad
• White Bean Dip
• Corn tomales with avocado-tomatillo salsa
• Rice & Beans Salad
• Broccoli Cheddar Bake
• Crispy Potato Skins
• Vegetable Slaw
• Honey Glazed Sweet Potatoes
• Sauteed Fresh Corn
• Glazed Root Vegetables
• Grilled Lemon Chicken
• Poached Salmon
• Baked Penne Florentine
• Light Colorado Quiche
• Beef Fajitas
• Chicken & Asparagun Tossed with Penne
• Curried Pork Tenderloin in Apple Cider
• Zucchini Lasagna
• Chicken Marsala
• Caribbean Casserole
• Pumpkin Pie
• Irish Brown Bread
• Carrot and Spick Quickbread
• Orange Dream
• Three-Grain Raspberry Muffins
• Apple Berry Cobbler
• Mini Cherry Pies
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Light Colorado Quiche

Serves 8
Prep: 15 minutes
Bake: 45 minutes

½ cup fat-free milk
2 tablespoons all-purpose flour
¾ cup refrigerated or frozen egg product, thawed
1 cup low-fat cottage chesses
2 ounces reduced-fat cream cheese (Neufchatel), cut up
1 cup shredded sharp cheddar cheese or Monterey Jack cheese (4 ounces)
½ teaspoon sugar
1/8 teaspoon ground black pepper
Fresh chopped tomatoes (optional)
Chopped fresh basil or oregano (optional)

Preheat oven to 350°F. In a medium bowl, gradually whish the milk into the flour until smooth. Whisk in the egg, cottage cheese and cream cheese (mixture will not be smooth). Stir in cheddar cheese, sugar, and pepper.
Pour mixture into a lightly greased 9-inch pie plate. Bake fore 45 to 50 minutes or until puffed and golden and a knife inserted near the center comes out clean. Serve immediately. If desired, garnish with tomatoes and fresh herbs.

Nutritional Analysis:
Calories: 118 Cholesterol: 22 mg
Protein: 11 g Sodium: 283 mg
Carbohydrate: 4 g Iron (DV7): 3
Total fat: 6 g
Calcium (DV7.): 15

Diabetes Exchange:
1/8th recipe would not count as any carbohydrate