12 Wheat Krisp Crackers or Wheat Thins (6 oz.) will yield 3/4 cup crumbs
2 tablespoons Land O Lakes Light Butter (5.5 grams fat per tablespoon) or other light butter or margarine Filling
1 cup fat free half and half, Land OLakes or other brand
6 oz. 96% to 99% fat free ham, cubed
1 small onion, chopped
1 cup fat free or low fat egg substitute
2 egg whites
1 cup (4 oz.) reduced fat Jarlsberg or Swiss cheese, grated fine (4 grams fat per 1 oz.)
1 teaspoon chicken base or bouillon mixed with 2 tablespoons boiling water
1 to 2 dashes cayenne pepper
1 to 2 dashes white pepper
1. Preheat oven to 375º F. Using a food processor, process crackers into fine crumbs. Combine cracker crumbs and melted butter in quiche pan, then pat crumbs evenly over bottom of pan. Bake crust for 8 minutes. Remove from oven and set aside to cool.
2. Preheat a stick-resistant or non-stick pan on medium. Sauté onions until tender, about 5 minutes and set aside to cool. If vegetables begin to dry out, add a little water or wine.
3. Preheat oven to 350º F. In a large bowl, combine egg substitute with egg whites. Using a wire whisk, mix together until blended. Add half and half, whisking gently into egg mixture until smooth. Whisk in cheeses, bouillon, cayenne and pepper. Stir in sautéed onions and ham.
4. Pour mixture into prepared quiche pan and bake at 350º F for 40 to 45 minutes or until a knife inserted in the center comes out clean.