Ham-Swiss Cheese Quiche

Ham-Swiss Cheese Quiche is a delicious, cheesy recipe which could be served for breakfast, brunch or lunch. A perfect use would be for out of town guests on holidays. It makes (8) servings. Summary: Ingredients include: Eggs, Swiss Cheese, bell peppers, onions, ham, sour cream, salt, pepper and basil. It is also a low calories, low sodium, low sugars, low carbohydrates, diabetic-friendly and Weight Watchers (7 PointsPlus), (9 SmartPoints) recipe. Ham-Swiss Cheese Quiche will be loved by all of your family, friends and guests.
Prep Time: 1 Hour.
Cooking Time: 1 Hour.



3/4 cup white whole-wheat flour
3/4 cup all-purpose flour
1/4 tsp salt
2 Tbsp cold butter
2 Tbsp sour cream
2 Tbsp extra-virgin olive oil
2-3 Tbsp ice water


2 tsp extra-virgin olive oil
2 cups diced onions
1/8 tsp salt + 1/4 tsp, divided
2 Tbsp water
1 cup finely diced red bell pepper
1/3 cup finely diced ham steak
1 tsp chopped fresh thyme
1/2 cup shredded Swiss cheese
4 large eggs
2 large egg whites
3/4 cup 2% milk
1/4 cup sour cream
1/4 tsp freshly ground black pepper


To prepare crust:

1. Whisk whole-wheat flour and all-purpose flour with salt in a medium bowl. Cut butter into small pieces; using your fingers, quickly rub the butter into the dry ingredients until smaller but still visible.

2. Add in the 2 Tbsp sour cream and 2 Tbsp oil; toss with a fork to combine with the flour and salt. Sprinkle 2 tablespoons of ice water over the mixture. Toss with a fork until evenly moist; if the mixture seems dry, add up to 1 more tablespoon water. Knead the dough in the bowl a few times—the mixture may still be a little crumbly—then firmly press into a disk. Cover the bowl with plastic wrap and refrigerate for at least 1 hour.

To prepare filling & bake quiche:

3. Preheat oven to 375° F. Coat a 9″ pie pan with cooking spray.

4. Heat the 2 teaspoons olive oiloil in a medium-size skillet over high heat. Add in the onions and 1/8 teaspoon salt; cook, stirring frequently, until the onions start to brown, 3 to 5 minutes. Add in the 2 Tbsp water, reduce heat to low. Cook, stirring frequently, until onions are golden brown and very soft, about 15 minutes. Remove from heat and let cool while you roll out the crust.

5. Place the dough on a sheet of parchment or wax paper and roll into a 12 to 13 inch circle, dusting the top with a little flour, as needed. (If chilled more than 1 hour, let the dough stand at room temperature for 5 minutes before rolling.) Place the prepared pie pan upside down in the center of the dough. Holding one hand on top of the pan and the other hand underneath the paper, flip pan and dough over so the dough is lining the pan. Remove the paper and patch any tears in the dough. Trim the crust so it evenly overhangs the edge by about 1 inch, then tuck the edges under at the rim and crimp with your fingers or a fork.

6. Spread the caramelized onions in the bottom of the crust. Layer bell pepper and ham over the onions and sprinkle with thyme. Top with cheese. Whisk eggs, egg whites, milk, sour cream, pepper and the remaining 1/4 teaspoon salt in a medium-size bowl. Pour the mixture into the crust.

7. Bake the quiche until puffed and firm when touched in the center, 40 to 50 minutes. Let cool on a wire rack for 15 minutes. To serve, cut into 8 equal-sized pieces.

Yield: 8 Servings.
Serving Size: 1/8 of recipe.

Weight Watchers (9 SmartPoints), (7 PointsPlus)
Carb Choices: 1-1/2

Diet Exchange:
1 Starch + 1 Vegetable + 1 Meat(L) + 2 Fat

Calories: 271, Total Fat: 14g, Saturated Fat: 6g, Cholesterol: 116mg, Sodium: 354mg, Sugars: 4g, Carbohydrates: 24g, Fiber: 3g, Protein: 12g

Original recipe and image from: Meredith Corporation. http://www.eatingwell.com/recipes/ham_swiss_quiche.html

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IMPORTANT: This site is not qualified in nutrition or medicine. Diabetes is a serious disease that requires medical attention by a professional. The recipes on this site should not be taken as medical advice. Always use caution when reading a recipe, and always pay attention to exchange sizes. Blood glucose levels can be affected by not following individual dietary guidelines that are set in place by a medical physician. Some of the recipes do use small amounts of sugar. Please check with your physician first. Recipes with sugar are not suitable for all diabetics.

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