Quick and Easy Quiche [Bulkbites.com]

• Servings: 6
• Time: 15 minutes

Ham is rich in protein, iron, magnesium and sodium. Including ham in your diet helps in transporting oxygen in the blood. Greek yogurt is rich in protein, sodium, potassium, calcium, vitamin B12, magnesium and vitamin B6. Eating yogurts helps to control the blood pressure levels in the body. Parmesan cheese contains protein, magnesium, potassium, vitamin B12, calcium and vitamin A. Eating Parmesan cheese helps to control the blood pressure levels in the body.

Nutrition

• calories: 153
• protein: 16
• carbs: 12
• fat: 4
• saturated fat: 1.71
• polyunsaturated fat: 0.87
• monounsaturated fat: 1.45
• cholesterol: 9
• sodium: 407
• potassium: 213
• dietary fiber: 0.27
• sugars: 1.97
• vitamin a: 23
• vitamin c: 0
• calcium: 145
• iron: 1
• magnesium: 0
• complex carbs: 9.76
• other fats: -0.03

Ingredients

• 0.5 1 tsp dry mustard
• 1 serving Water
• 1 cup Egg substitute, liquid
• 1 cup, shredded Cheese, low fat, cheddar or colby
• 0.5 1 cup Milk powder, non fat, dry
• 1 spray , about 1/3 second Oil, PAM cooking spray, original
• 0.5 1 cup Chopped Green Onions
• 0.5 container Yogurt, Greek, plain, nonfat
• 3 oz Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked
• 0.75 oz, boneless Pork, cured, ham, low sodium, lean and fat, cooked
• 0.5 oz Cheese, parmesan, dry grated, reduced fat

Instructions

• Set the oven temperature to 350 degrees Fahrenheit / 175 degrees Celsius.
• Add water, egg substitute, milk powder, buttermilk biscuit, hot sauce, dry mustard and yogurt in a blender and process them until you get a smooth mixture.
• In a bowl, mix green onions, ham, cheddar cheese and the egg mixture.
• Pour the mixture into a baking tray that is lightly coated with cooking spray.
• Bake the mixture at the set temperature until it is set.
• Keep the mixture out of the oven for a few minutes before serving it.