Real Man Quiche

Real Man Quiche 

The men in my household loved this.
Serves 6

1 1/2 cups evaporated skim milk
1/2 cup + 1 Tablespoon Bisquick reduced fat baking mix
3 eggs or equivalent in egg substitute
1/2 cup frozen peas
6 oz diced Dubuque 97% fat free ham (full 1 cup)
1/2 cup canned sliced mushrooms, drained
1/4 cup chopped onion
1/4 teaspoon lemon pepper
2 1/4 oz shredded reduced fat Cheddar cheese (full 1/2 cup)

Preheat oven to 350 degrees. In a large bowl combine evaporated skim milk, Bisquick and eggs. Stir in peas, ham, mushrooms, onion, and lemon pepper. Pour mixture into deep dish 10" pie plate sprayed with butter flavored cooking spray. Evenly sprinkle cheese over the top. Bake 35-45 minutes or until center is set. Let set 10 minutes before cutting.

Each serving equals:
HE: 1 2/3 Protein (1/2 limited), 2/3 Bread, 1/2 Skim Milk, 1/4 Vegetable
198 Calories, 6gm Fat, 17gm Protein, 19gm Carbohydrate, 620mg Sodium *************************************************************
DIABETIC: 2 Meat, 1 Starch, 1/2 Skim Milk

 "Healthy Exchanges Food Newsletter April 1994, pg. 1."

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