HEALTHY QUICHE

 We love quiche, who doesn't, we just don't like the calories that go with quiche.  I put my thinking cap and cooking knowledge to work and came up with this Healthy pared down version.

Crust

• 1 sleeve rye crisp crackers
• 1 Tblsp flour
• 1/2 tsp garlic powder
• 1/8 tsp pepper
• 2 tblsp lowfat sour cream

Process crackers in a food processor until crumbly. Add flour, pepper and garlic powder and pulse for a few seconds.  Add the 2 Tblsp of sour cream and pulse until well incorporated.  Spray a rectangle 7x11 pan and press crumbs to bottom of pan.  Bake for 10 minutes at 400 degrees.

Filling

• 4 oz sliced mushrooms
• 1/2 of a 16 oz bag frozen spinach, thawed, rinsed and squeezed
• 1 cup cooked ham
• 1 cup egg beaters
• 2 cups lowfat milk
• 1/4 cup grated Parmesan cheese
• 1 Tblsp corn starch
• 3 wedges lite Swiss laughing cow cheese. broke into small chunks
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/8 tsp black pepper

 Mix all ingredients in a medium bowl and pour gently into crust and spread evenly.  Crust will move up the sides slightly.  Bake at 400 degrees for 35 minutes.  Let stand 10 minutes before serving.
* this recipe can be doubled to make a 9x13 pan
*The 7x11 pan can feed 4 people easily, just cut into 8 pieces, 2 pieces each.