Protein Quiche

Ingredients:

1 medium red onion (chopped)
4 slices Kraft Fat-free Cheese singles
1 1/2 CUP non-fat milk
1 1/4 CUP egg whites
1/3 CUP Nitro-Tech protein powder
1/2 TSP baking powder
1/2 TSP oregano leaves (dry)
1/2 TSP basil leaves (dry)
salt and pepper to taste

Spice it up with some add ins:
*Add Turkey ham or Turkey bacon with bell peppers
*Add mushrooms, tomatoes, and spinach

Heat oven to 350?F
Spray pam in a 9-inch glass pie plate.
Place cheese slices to cover bottom of plate.
Sprinkle onions on top of cheese.
Mix remaining ingredients in food processor (or blender).
Pour into pie plate and bake for 40 minutes.
Let cool and then slice

* Note: this is a crustless quiche

Plain quiche (without add ins):

- Servings in Recipe: 5
- Calories per Serving: 110 calories
- Protein: 18g
- Carbs: 8g
- Fat: <1g
- 65% protein, 29% carbs, 6% fat

Vegetable quiche w/ 1/2 c. mushrooms, 1/2 c. spinach, and 1/2 c tomatoes added:

- Servings in Recipe: 5
- Calories per Serving: 135 calories
- Protein: 19g
- Carbs: 13g
- Fat: <1g
- 57% protein, 38% carbs, 5% fat

Turkey Ham Quiche w/ Bell Peppers: (4 oz turkey ham, 1/2 c bell peppers):

- Servings in Recipe: 5
- Calories per Serving: 145 calories
- Protein: 22 g
- Carbs: 10 g
- Fat: 2 g
- 59% protein, 27% carbs, 14% fat