5 med.-sized eggs (or the equivalent of egg substitute)
1/4 c. skim milk
1/3 c. grated reduced-fat cheddar cheese
1/3 c. grated Monterey Jack cheese with jalapeno pepper
1/3 c. grated reduced-fat Swiss cheese
Low-calorie cooking spray
1/3 c. finely chopped onion
1 c. thinly sliced fresh mushrooms
1/2 tsp. Cajun seasoning
1 med.-sized tomato, chopped
1 1/2 c. cooked bite-sized cauliflower flowerets
Salt & pepper to taste
Dash of cayenne pepper
1 tbsp. freshly grated Parmesan cheese
3 tbsp. chopped fresh parsley
Paprika

Preheat oven to 350 degrees. In a small bowl, combine eggs and skim milk. Beat well and stir in cheddar, Monterey Jack and Swiss cheeses. Set aside. Coat a nonstick skillet with low-calorie cooking spray. Add onion and saute over medium heat for 2 to 3 minutes until translucent. Add mushrooms and Cajun seasoning. Cook over medium heat until mushrooms are browned (2 to 3 minutes).

Add tomato, cauliflower, salt, pepper and cayenne pepper and cook 1 minute more. Coat a 9-inch pie pan with low-calorie cooking spray. Place vegetable mixture in pan. Pour egg mixture over vegetables and top with Parmesan cheese, parsley and paprika. Bake for 25 to 35 minutes or until center of quiche is set. Let stand for 5 minutes before serving.

Serves 4, approximately 14 grams fat per serving. Very low cholesterol if made with egg substitute.