4 oz. shredded cheese (Swiss, cheddar, your favorite)
6-7 slices crisp crumbled bacon, or chopped cooked ham
4 unbeaten eggs
1/2 c. chopped onion
1/2 c. flour
2 tsp. butter
1/2 tsp. salt & some pepper
1 1/2 c. non fat milk

First butter a 10" pie plate or regular size quiche pan. In it sprinkle the cheese and meat. Now put remaining ingredients in the blender. Blend it all for one minute. (If you don't have a blender, you may beat it hard with an egg beater.) Pour mixture into the pie plate and bake for 35 minutes at 350 degrees if the pan is metal, a little longer if it's glass. Let it stand three or four minutes before serving.