Cheddar & Sausage Quiche

[kirra]

Cheddar & Sausage Quiche

Ingredients:

1 cooking spray
8 oz fresh mushroom slices
1/2 cup fresh chopped onion
12 oz pork sausage
4 eggs, lightly beaten
8 egg whites, lightly beaten
1/4 cup Cheese, cheddar, sharp, reduced fat, finely shredded
1/2 cup fat free milk
1/4 tsp salt
1/4 tsp black pepper

Preparation:

Preheat oven to 350 degrees F.

Coat a skillet with vegetable cooking spray and heat over medium-high heat. Add in mushrooms and onions and cook, stirring occasionally until onions are translucent, about 8 minutes. Move onions and mushrooms from skillet to a bowl. Place sausage in skillet and cook until it is no longer pink and crumbles easily, about 8 minutes. Using a slotted spoon, move sausage from skillet to paper towels to drain.

Combine sausage, eggs, egg whites, cheese, milk, salt, and pepper with mushroom mix in the bowl. Spoon the mixture in a 10 inch cooking spray coated pie plate.

Bake for 30 minutes, make sure it is completely set. Let rest 5 minutes. Serve warm and cut into 8 even wedges.

Nutritional Info:
Serving size: 1 slice
Amount Per Serving
Calories 244.1
Total Carbs 3g
Dietary Fiber 0.4g
Sugars 1.9g
Total Fat 19.2g
Saturated Fat 6.2g
Unsaturated Fat 13g
Protein 14.9g
Sodium 488.2mg
Dietary Exchanges
Fat 3, Meat 1 1/2, Milk , Vegetable 1/4, Very Lean Meat 1/2