Swiss chard and a Swiss-like (Jarlsberg) cheese combine to make a yummy crustless quiche. While it bakes, toss a salad to complete the meal.

　　

Ingredients

Serves 4; 1 wedge per serving

　　Cooking spray

　　1 teaspoon olive oil

　　3/4 cup chopped onion (sweet, such as Vidalia, Maui, or Oso Sweet, preferred)

　　4 cups packed coarsely chopped green or red Swiss chard, thick stems discarded before measuring (about 3 large leaves or 6 to 8 ounces)

　　3 medium garlic cloves, minced

　　4 dry-packed sundried tomato halves, coarsely chopped

　　3 3/4-ounce slices (2 1/4 ounces total) low-fat Jarlsberg cheese, cut into 1-inch strips

　　3 tablespoons shredded or grated Parmesan cheese

　　3 tablespoons all-purpose flour

　　1 large egg

　　3/4 cup egg substitute

　　1 cup fat-free milk

　　1/4 cup fat-free half-and-half

　　1/8 teaspoon cayenne

　　

Step 1

Preheat the oven to 350°F. Lightly spray a 9-inch deep pie pan with cooking spray. Set aside.

　　

Step 2

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring frequently.

　　

Step 3

Stir in the chard and garlic. Cook for 3 minutes, or until tender, stirring frequently. Stir in the sun-dried tomatoes. Remove from the heat and set aside.

　　

Step 4

In a large bowl, stir together the Swiss and Parmesan cheeses and the flour.

　　

Step 5

In a medium bowl, whisk together the remaining ingredients. Gradually add to the cheese mixture, stirring to combine. Stir in the chard mixture. Pour into the pie pan.

　　

Step 6

Bake for 55 minutes to 1 hour 5 minutes, or until a knife inserted in the center of the quiche comes out clean.

　　

Cook’s Tip on Sun-Dried Tomatoes

Step 7

Sun-dried tomatoes originated in Italy so people would be able to enjoy tomatoes during the winter. Ripe tomatoes are dried to remove most of their water content, deeply concentrating the flavor. It takes about 20 pounds of fresh tomatoes to yield just 1 pound of sun-dried tomatoes. Like fresh tomatoes, the sun-dried variety is a good source of vitamins. Use kitchen scissors to easily cut the tomatoes into small pieces.

　　

Nutrition information

Step 8

(Per serving)

　　

Step 9

Calories: 188

　　

Step 10

Total fat: 5.5g

　　

Step 11

Saturated: 2.5g

　　

Step 12

Trans: 0.0g

　　

Step 13

Polyunsaturated: 0.5g

　　

Step 14

Monounsaturated: 2.0g

　　

Step 15

Cholesterol: 65mg

　　

Step 16

Sodium: 364mg

　　

Step 17

Carbohydrates: 17g

　　

Step 18

Fiber: 2g

　　

Step 19

Sugars: 7g

　　

Step 20

Protein: 18g

　　

Step 21

Calcium: 308mg

　　

Step 22

Potassium: 522mg

　　

Dietary Exchanges

Step 23

1/2 starch

　　

Step 24

1 vegetable

　　

Step 25

2 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition