Simple Quiche

Preparation:  10 min. Cooking: 30 min. Total: 40 min.
Recipe photo
  • 1 tsp unsalted butter
  • 1/2 Cup onion , chopped
  • 1/4 Lb cooked ham , sliced, chopped
  • 1/2 Lb fat-free Swiss cheese , shredded
  • 2 Tbsp all purpose flour
  • 3 eggs , beaten
  • 1 Cup skim milk
  • 7/8 pinch ground nutmeg
  • 1 frozen 9 inch pie shell
Preheat oven to 400 ℉. Melt butter in a heavy nonstick skillet over medium high heat. Saut'e onion 5 minutes, or until tender. Transfer onion and next 3 ingredients to a bowl. Combine eggs, milk and nutmeg in another bowl. Season with salt to taste and stir in onion mixture. Pour into pie shell and bake 25-35 minutes or until center is set.
Calories
310 Cal
Fat
16 g
Carbs
18 g
Protein
21 g
Fiber
0.5 g
Sugar
4.8 g
Cholesterol
130 mg
Sodium
560 mg


Nutrients

Fiber     0.5 g
Fat     16 g
Sugar     4.8 g
Carbs     18 g
Protein     21 g
Calories     310 Cal

Fats

Fat, Poly     2 g
Fat, Mono     6.9 g
Fat, Sat     6.2 g
Fat, Trans     0.2 g
Fat, Percent     48 %

Vitamins

Vitamin, K     3.3 mcg     2.7 %
Vitamin, A     320 IU     11 %
Vitamin, B12     1.2 mcg     51 %
Niacin     1.6 mg     10 %
Riboflavin     0.5 mg     37 %
Vitamin, C     1 mg     1.1 %
Vitamin, D     27 IU     4.5 %
Vitamin, B6     0.2 mg     12 %
Vitamin, E     1 mg     6.7 %
Panto, Acid     0.6 mg     12 %
Choline     89 mg     16 %
Thiamin     0.2 mg     20 %

Minerals

Calcium     450 mcg     45 %
Phosphorus     380 mg     55 %
Magnesium     32 mg     7.6 %
Copper     0.1 mcg     7.5 %
Fluoride     6.5 mcg     160 %
Zinc     2.5 mg     23 %
Cholesterol     130 mg     0.8 %
Sodium     560 mg     37 %
Selenium     19 mcg     34 %
Manganese     0.2 mg     2.7 %
Potassium     260 mg     5.5 %
Iron     1.2 mg     16 %