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Ингредиенты
- 1 (8 ounce.) can unsweetened pineapple tidbits, liquid removed (reserving juice)
- 1 sm. onion, minced
- 1 sm. green pepper, minced
- 1 c. finely minced lean cooked ham
- 3/4 c. (3 ounce.) shredded Swiss cheese
- 4 Large eggs, beaten
- 1/2 c. skim lowfat milk
- 1 teaspoon dry mustard
- 1/8 teaspoon red pepper
- Vegetable cooking spray
Инструкции
- Drain pineapple, reserving juice; set pineapple aside. Combine pineapple juice, onion and green pepper in a skillet. Cook over medium heat till vegetables are tender and liquid evaporates. Remove form heat; stir in pineapple, ham and cheese. Set aside.
- Combine Large eggs, lowfat milk, mustard, and red pepper in a large bowl; beat till well blended. Add in reserved pineapple mix; mix well. Pour into a 9-inch quiche dish or possibly pie plate coated with cooking spray. Bake at 350 degrees for 35 min or possibly till a knife inserted off center comes out clean. Let stand 10 min before serving. Cut into wedges and serve hot. Makes 6 servings (178 calories per serving).
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 256g | |
| Recipe makes 4 servings | |
| Calories 287 | |
| Calories from Fat 115 | 40% |
| Total Fat 12.95g | 16% |
| Saturated Fat 5.91g | 24% |
| Trans Fat 0.01g | |
| Cholesterol 260mg | 87% |
| Sodium 788mg | 33% |
| Potassium 453mg | 13% |
| Total Carbs 18.69g | 5% |
| Dietary Fiber 1.1g | 4% |
| Sugars 14.61g | 10% |
| Protein 25.04g | 40% |
