Crustless quiche with broccoli, ham and cheese contains fewer calories than you'd likely expect from such a dish.

Cooking spray

C\v cup EggBeaters

1¼ cups fat-free milk

½ cup low-fat buttermilk

¼ cup light butter, melted

½ cup Bisquick Heart Smart pancake and baking mix

½ teaspoon salt

¼ teaspoon pepper

1 tablespoon dried parsley

4 ounces cooked ham, cut into small squares

¾ cup steamed broccoli florets

¾ cup shredded sharp cheddar cheese made with 2 percent milk

Preheat oven to 350 degrees.

Lightly coat a pie plate with cooking spray. In a medium bowl, combine the EggBeaters, milk, buttermilk, light butter, Bisquick, salt, pepper and parsley.

Pour the mixture into the pie plate. Sprinkle on the ham and broccoli and press them into the egg mixture with a spoon. Sprinkle on cheese and press it into the egg mixture with a spoon.

Bake for 40 to 50 minutes, or until center is set. Let stand for 5 to 10 minutes before cutting.

Makes 6 servings.

Per serving: 177 calories, 13 protein grams, 12 carb grams, 780 mg sodium, 0.5 fiber grams, 19 mg cholesterol, 8.5 fat grams.