Ingredients

• 2 teaspoons extra-virgin olive oil, divided
• 1 onion, chopped
• 1 red bell pepper, chopped
• 12 ounces mushrooms, wiped clean and sliced (about 4 1/2 cups)
• 2 large eggs
• 2 large egg whites
• 1 1/2 cups low-fat cottage cheese
• 1/2 cup low-fat plain yogurt
• 1/4 cup all-purpose flour
• 1/4 cup freshly grated Parmesan cheese
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 8 ounces cooked lump crabmeat, (fresh or frozen and thawed), drained and picked over (about 1 cup)
• 1/2 cup grated sharp Cheddar cheese, (2 ounces)
• 1/4 cup chopped scallions

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Cooking Directions

Step 1

Preheat oven to 350°F. Coat a 10-inch pie pan or ceramic quiche dish with cooking spray.

Step 2

Heat 1 teaspoon oil in large nonstick skillet over medium-high heat. Add onion and bell pepper; cook, stirring, until softened, about 5 minutes; transfer to a large bowl. Add the remaining 1 teaspoon oil to the skillet and heat over high heat. Add mushrooms and cook, stirring, until they have softened and most of their liquid has evaporated, 5 to 7 minutes. Add to the bowl with the onion mixture.

Step 3

Place eggs, egg whites, cottage cheese, yogurt, flour, Parmesan, cayenne, salt and pepper in a food processor or blender; blend until smooth. Add to the vegetable mixture, along with crab, Cheddar and scallions; mix with a rubber spatula. Pour into the prepared baking dish.

Step 4

Bake the quiche until a knife inserted in the center comes out clean, 40 to 50 minutes. Let stand for 5 minutes before serving.