Super Easy, Low Calorie Breakfast Quiche



breakfast-quiche
Start the day off completely satisfied with this wonderful, low calorie breakfast casserole. Perfect for the weekend! It’s really simple to make and freezes great too. Each serving has just 147 calories, 4 grams of fat and 4 Weight Watchers SmartPoints. I think you’re going to LOVE it!

Prep Time: 20 minutes

Bake Time: 50 minutes


Ingredients for Quiche:

2 cups frozen hash brown potatoes (not thawed) diced not shredded, see shopping tips

1 cup (4 ounces) lean ham, chopped, see shopping tips

½ cup red sweet pepper, chopped

½ cup onion, chopped

2 eggs, see shopping tips

4 egg whites

⅔ cup from a (10 ¾ oz) can Campbell’s Healthy Request cream of mushroom soup (condensed)

¼ cup fat-free milk

Black pepper, to taste


Ingredients for Topping:

½ cup reduced-fat cheddar cheese, shredded


Instructions

1. Preheat oven to 400 degrees. Coat a 9 x 9 inch baking pan with cooking spray.

2. In a large bowl, mix together the frozen hash browns, ham, red bell peppers and onions. In a medium bowl, whisk together eggs, egg whites, condensed soup, milk and black pepper. Pour over potato mixture and toss to mix. Add mixture to baking pan. Cover with foil and bake for 30 minutes. Remove foil, sprinkle with cheese and bake an additional 20 minutes until golden brown and cheese is melted.

3. Cut into 6 slices. Using a spatula, carefully remove each slice.

4. This casserole freezes great once baked. I like to wrap into individual servings and store in the freezer. Great for a quick breakfast any day of the week!

Makes 6 servings (each serving, 1 slice)


Shopping Tips

Diced frozen hash brown potatoes can be found in the freezer section of most supermarkets. They come diced and contain no fat, just potatoes. Diced potatoes work much better for this recipe than shredded ones.

Trader Joe’s sells (8 oz) packages of Black Forest ham. It’s uncured and contains ‘no nitrates.’  In addition, most health food markets sell this type of ham. Or, use your favorite lean ham such as Oscar Meyer.

Whenever a recipe calls for using eggs, I love Eggland’s Best eggs! They have less saturated fat, less cholesterol, more Vitamin D, more Vitamin E and double the Omega 3 than regular eggs. Most supermarkets see them in the egg aisle.

 

Weight Watchers SmartPoints 4
Weight Watchers POINTS PLUS
3
Weight Watchers
(old points) 3


SKINNY FACTS: for 1 skinny slice
147 cal, 4g fat, 1.5g, sat. fat, 78mg chol, 13g prot, 13g carbs, 2g fiber, 365mg sod, 2g sugar