Pepper Jack Quiche
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 216.0
- Total Fat: 10.2 g
- Cholesterol: 164.6 mg
- Sodium: 883.4 mg
- Total Carbs: 14.6 g
- Dietary Fiber: 2.0 g
- Protein: 15.8 g
View full nutritional breakdown of Pepper Jack Quiche calories by ingredient
Submitted by: CHRIS2365
Introduction
Substitute any vegetables or low-cal meats to suit your tastes. Good cold or warm for breakfast, lunch or dinner. Substitute any vegetables or low-cal meats to suit your tastes. Good cold or warm for breakfast, lunch or dinner.Number of Servings: 6
Ingredients
-
Whole wheat flour tortillas, 2 (look for ones with 100-130 calories each)
Fresh spinach leaves, 2 cups
Lean deli ham, 1 cup chopped
Pepper jack cheese, 4 oz. grated
Large eggs, 4
Nonfat milk, 1.5 cups
1/2 tsp salt
1/8 tsp pepper
1/8 tsp nutmeg
Nonfat Promise spread, 2 Tb melted (optional)
1 TB whole wheat flour (or regular is fine)
Directions
Preheat oven to 350 degrees. Spray pie pan with Pam (or other oil spray).
Cut whole wheat tortillas into quarters. Arrange on pie pan to cover all of sides and bottom of pan.
Arrange the spinach on top of the tortillas, then layer the grated cheese and ham.
In bowl, hand beat eggs, then beat in milk, salt, pepper, and nutmeg. Melt the Promise spread in the microwave BRIEFLY, then whisk into liquid mixture (optional). Beat in 1 Tb. Flour (will look slightly lumpy after mixing in).
Put pie pan on top of a cookie sheet, then pour liquid mixture over prepared pie pan. Bake for 45-60 minutes (until knife inserted comes out clear – don’t confuse cheese with uncooked egg).
Add a piece of fruit, a small salad or a cup of soup and you have a lovely meal, whether it’s breakfast, lunch or dinner.
Number of Servings: 6
Recipe submitted by SparkPeople user CHRIS2365.
Cut whole wheat tortillas into quarters. Arrange on pie pan to cover all of sides and bottom of pan.
Arrange the spinach on top of the tortillas, then layer the grated cheese and ham.
In bowl, hand beat eggs, then beat in milk, salt, pepper, and nutmeg. Melt the Promise spread in the microwave BRIEFLY, then whisk into liquid mixture (optional). Beat in 1 Tb. Flour (will look slightly lumpy after mixing in).
Put pie pan on top of a cookie sheet, then pour liquid mixture over prepared pie pan. Bake for 45-60 minutes (until knife inserted comes out clear – don’t confuse cheese with uncooked egg).
Add a piece of fruit, a small salad or a cup of soup and you have a lovely meal, whether it’s breakfast, lunch or dinner.
Number of Servings: 6
Recipe submitted by SparkPeople user CHRIS2365.
