Cheddar Cheese-Carrot Quiche

Cheddar Cheese-Carrot Quiche

This easy dish is so satisfying, you won't even miss the crust. It's a great luncheon dish. Those high-in-beta-carotene carrots deliver lots of flavor and nourishment in just one piece.

Serves 4*


1 cup shredded carrots
1 cup water*
1/2 cup Carnation nonfat dry milk powder
2 eggs or equivalent in egg substitute
2 tablespoons chopped green or white onion
1/2 teaspoon lemon pepper
1/4 teaspoon ginger
1 teaspoon dried parsley flakes
3/4 cup (3 ounces) Kraft shredded reduced-fat Chedder cheese


Preheat oven to 350 degrees. in a medium saucepan, cook carrots in 1/2 cup water. Bring mixture to a boul. Cover and remove from heat. Let stand 5 minutes; then drain. In a medium bowl combine dry milk powder, remaining 1/2 cup water, eggs, onion, lemon pepper, ginger, and parsley flakes. Mix well to combine. Stir in drained carrots and Chedder cheese. To bake, pour 3 cups hot water into 8-by-8-inch baking dish. Spray four 1-cup custard cups with butter-flavored cooking spray. Pour carrot mixture evenly into custard cups and place filled cups in baking dish with water. Bake 35 to 40 minutes or until knife inserted in center comes out clean.


Each serving equals:
HE: 1 1/2 Protein (1/2 limited), 1/2 Vegetable, 1/4 Skim Milk
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123 Calories, 5gm Fat, 12gm Protein,
7gm Carbohydrate, 243mg Sodium, 1gm Fiber
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DIABETIC: 1 1/2 Meat, 1 Vegetable

"Healthy Exchanges Cookbook, pg. 121."