Title: Crustless chili quiche
 Categories: Cyberealm, Mom's best, Cheese/eggs, Low-cal
      Yield: 1 Servings
 
      4 lg Eggs
      3 tb Flour
      2 tb +2 t low fat margarine,
           -melted
      1 tb Dijon mustard
    1/4 ts Salt
      3 dr Red pepper sauce
      1 c  Nonfat cottage cheese
  1 1/2 oz Shredded MontereyJack cheese
    1/4 c  Chopped green chiles, canned
      1 tb Grated Parmesan cheese
    1/4 c  Drained chopped roasted red
           -pepper
 
  1.  Preheat oven to 350F. Spray a 9" pie plate with nonstick spray.
  
  2.  In a medium bowl, lightly beat eggs. Whisk in flour, margarine,
  mustard, salt and pepper sauce. Stir in cottage cheese, Monterey Jack
  cheese, chilies, and red pepper. Spoon mixture into prepared pie
  plate; sprinkle with Parmesan cheese.
  
  3.  Bake 20-30 minutes, until filling is set and top is golden. Let
  stand 10 minutes before cutting into quarters.
  
  Per serving:  1 fat, 2 proteins, 30 cal. Each serving provides: 232
  calories