Low-fat Quiche Recipe?

Does anybody have a low-fat quiche recipe. I will probably add a lot of veggies like spinach, artichoke hearts, onions, mushrooms, canadian bacon, garlic, feta cheese... I've just never tried this low-fat and am wondering if anybody has some tested and true recipe they would like to share.Low-fat Quiche Recipe?
Ingredients:


***Crust***


9 sheets phyllo dough, thawed


2 tablespoons reduced-calorie tub margarine, melted


***Filling***


3 cups sliced mushrooms


1/2 cup sliced shallots


2 cloves garlic, minced


3 eggs, lightly beaten


1/2 cup evaporated skimmed milk


2 teaspoons dried tarragon


6 ounces skinless cooked chicken, diced














Directions:





Preheat oven to 350 F.





Brush 1 side of each phyllo sheet with an equal amount of margarine; stack sheets together. Line a 9 inch quiche dish or pie plate with phyllo stack.





With kitchen sheers, trim crust flush with edge of dish; crumble trimmings and sprinkle evenly over crust.





Spray a large nonstick skillet with cooking spray; place over medium heat. Add mushrooms, shallots and garlic to skillet; cook, stirring occasionally, until mushrooms are tender and mixture is soft but not dry. Spoon mushroom mixture into prepared crust.





In a medium bowl, combine eggs, milk, and tarragon, beating until frothy; stir in chicken. Pour egg mixture over mushroom mixture; bake for 25 minutes, until filling is set and golden brown, Let stand 5 minutes before cutting.





Calories...221...Fat...7 g...Carbs...8 g...Protein...16 g...Sodium...266 mg...Fiber...1 mg.Low-fat Quiche Recipe?
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hi there,





My best friend makes this recipe alot and it always turns out wonderful!!








Vegetable Quiche


1 1/2 c. chopped cooked broccoli


1 c. frozen corn kernels, thawed %26amp; drained


1/4 c. very finely chopped sweet red pepper


2 tbsp. chopped chives


1 c. low-fat (1%) cottage cheese


1/2 c. low-fat plain yogurt


1 whole egg


1 egg white


1/2 c. grated Parmesan cheese


1/4 c. all-purpose flour


1 tbsp. olive oil


1/2 tsp. baking powder


1/4 tsp. salt





Preheat oven to 350 degrees. Lightly coat 9 inch glass pie plate with nonstick vegetable oil cooking spray. Add broccoli, corn, red pepper and chives to pie plate; gently toss to mix.


Combine cottage cheese, yogurt, egg, egg white, Parmesan cheese, flour, olive oil, baking powder and salt in electric blender. Whirl until smooth, scraping down sides as necessary. Pour egg mixture over vegetables in pie plate. Gently mix and smooth top with spatula.





Bake in preheated 350 degree oven for 30-40 minutes until brown around edge and set in center. Remove to wire rack to cool for 15 minutes before slicing. Serve warm.
Although I've never tried this (I like my fats! LOL), it sounds interesting! I'm sure you can use whatever veggies you want.





LOW - FAT QUICHE





1 1/2 c. brown rice, cooked


1 egg white





FILLING:





4 egg whites (or use egg sub.)


1 c. evaporated skim milk


2 slices bacon, crumbled


4 oz. low-fat Swiss cheese, grated


1 sm. onion, chopped %26amp; sauteed in chicken broth


5 mushrooms, sliced


1/4 bunch broccoli, chopped


1/4 tsp. salt, optional


Dash of nutmeg





Press cooked brown rice into pan and coat with egg white. Use leftover egg white for filling. Bake crust at 400 degrees for 7 minutes. Beat egg whites and evaporated milk. Mix in remaining ingredients and pour into cooled crust. Bake at 425 degrees for 40 minutes. Let stand 10 minutes before serving. Serves 6.