Double-Swiss Quiche

Preparation

1. 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.

2. 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.

3. 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

4. Dietary Exchanges

   Step 23

   1/2 starch

   Step 24

   1 vegetable

   Step 25

   2 lean meat