Nonstick cooking spray 
2 cups frozen diced potatoes with onions and peppers, thawed 
1 (16-ounce) package frozen mixed vegetables (such as zucchini, carrots and beans), thawed and drained 
1 can (10-3/4 ounces) reduced-fat condensed cream of mushroom soup, divided 
1 cup cholesterol-free egg substitute or 4 eggs 
1/2 cup grated Parmesan cheese, divided 
1/4 cup fat-free (skim) milk 
1/4 teaspoon dried dill weed 
1/4 teaspoon dried thyme leaves 
1/4 teaspoon dried oregano leaves 
Dash salt and black pepper (optional)

Preheat oven to 400°F
Spray 9-inch pie plate with cooking spray; press potatoes onto bottom and side of pan to form crust
Spray potatoes lightly with cooking spray. Bake 15 minutes
Combine mixed vegetables, half of soup, egg substitute and 1/4 cup cheese in small bowl; mix well
Pour egg mixture into potato shell; sprinkle with remaining 1/4 cup cheese
Reduce oven temperature to 375°F. Bake 35 to 40 minutes or until set
Cut quiche into 6 wedges before serving
Combine remaining soup, milk and seasonings in small saucepan; mix well
Simmer over low heat 5 minutes or until heated through
Serve sauce with quiche wedges

Food exchange 1 starch 1 vegetable 1/2 fat
(1 quiche wedge with about 2 tablespoons sauce)
Calories 129 Calories from Fat 15 % Total Fat 2 g Saturated Fat 2 g 
Cholesterol 5 mg Carbohydrate 19 g Fiber 4 g Protein 9 g Sodium 436 mg

Courtesy Diabetic Cooking

Serves 6