Broccoli & Ham Quiche
A recipe from Virginia Wiedemann at the Sneaky Kitchen

1 whole egg plus 3 egg whites
2 Tbsp. grated onion
2-1/2 cups 1% milk
4 oz. fresh mushrooms
1 Tbsp. canola oil
10 oz. pkg. chopped broccoli, cooked and drained
3/4 cup low-fat Bisquick
1 Tbsp. dry butter buds (or unsalted butter)
3 oz. low-fat cheddar, (or veggie cheddar), grated
3 oz. low-fat ham, (or veggie Canadian bacon), chopped
1 Tbsp. lemon juice
2 tsp. curry powder
salt & freshly ground pepper

Heat oven to 350° F. and spray a 9" pie pan with cooking spray.  

Sauté mushrooms in canola oil, remove from heat, and mix in the dry butter buds or butter.  Beat eggs; add milk.  Then add the rest of the ingredients.  Pour into pie plate and bake about 35 to 50 minutes until it tests done.  It will be puffy.  Let sit 10 minutes to firm up before serving. 

You can eat 1/4 of this big pie for fewer calories and fat grams than 1/8 of the usual recipes of this type.