by Heather Gibbons

5 sheets phyllo dough
1 1/3 teaspoon olive oil
4 eggs
12 oz. lump crab meat
1 cup milk
1 cup reduced-fat ricotta cheese
2 oz. shredded reduced-fat Monterey Jack cheese
2 oz. shredded reduced-fat Swiss cheese
2 tablespoons chopped chives
2 tablespoons chopped parsley
2 tablespoons chopped cilantro
1/2 tablespoon Old Bay seasoning
1/2 teaspoon salt
3/4 teaspoon black pepper

Mix all ingredients from the eggs down. Strain the ricotta to remove excess moisture and mix in gently. Do not overstir--you want the ricotta to be a little chunky.

Layer the phyllo in a deep pie dish, brushing each sheet with a little olive oil. Do not trim phyllo; fold the excess over into the plate.

Pour egg mixture into pie shell and bake at 375 degrees for 50 minutes until the center is set.

Remove the quiche from the oven and let it sit. There will be some excess liquid that will disappear when the quiche cools to room temperature.

Zone blocks for 1/8 of the pie:
3 blocks protein
1 block carb
3.25 block fat

You'll need to have two blocks of carbs with a slice of quiche.