Who really needs a crust for a quiche? If you prefer, you can substitute 2 whole eggs or the egg substitute equivalent of 2 eggs for the 4 whites.
Olive oil and flour, for pie dish
1 cup cottage cheese
4 egg whites
2 tablespoons snipped fresh dill
1 tablespoon all-purpose flour
¼ teaspoon Worcestershire sauce
¼ teaspoon ground black pepper
Salt to taste
2 teaspoons olive oil
1½ cups sliced mushrooms
½ cup chopped asparagus
¼ cup chopped leek (white and light green parts)
¼ cup shredded carrot
2 cups bite-size spinach pieces
1 Preheat oven to 350°F. Thoroughly grease a 9-inch pie dish with olive oil and dust with flour.
2 Place the cottage cheese, egg whites, dill, flour, Worcestershire sauce, pepper, and salt in a food processor fitted with a steel blade. Process until smooth; set aside.
3 In a medium nonstick skillet, heat the oil over medium-high heat. Add the mushrooms, asparagus, leek, and carrot. Cook, stirring, until all the vegetables are slightly softened, about 3 minutes. Add the spinach and cook, stirring, until wilted, about 1 minute. Let cool completely.
4 Stir the cottage cheese mixture into the vegetable mixture. Pour into prepared pie dish.
5 Bake 40 minutes or until top is browned and knife inserted in center comes out clean. Run sharp knife around the edge of the pan to release the quiche.
Diabetic Exchanges: ¼ very lean meat; ¾ meat; ¾ vegetable; ½ fat REDUCED FAT: Use one-percent cottage cheese. Diabetic Exchanges: ¼ other carbohydrate; 1 very lean meat; ¾ vegetable; ½ fat REDUCED SODIUM: Use low-sodium cottage cheese. Diabetic Exchanges: ¼ very lean meat; ¾ meat; ¾ vegetable; ½ fat