Spinach and Crab No-Crust Quiche

2 large eggs
2 egg whites
1 can (7 to 8 ounces) crab meat, drained
1/2 cup skim milk
1/2 cup flour
10 ounces frozen chopped spinach, thawed, and drained
3/4 cup reduced-fat, grated Swiss cheese
1/4 teaspoon pepper
1/4 cup reduced-fat, shredded cheddar cheese

1. Preheat oven to 350 degrees.
2. In a bowl, whisk eggs and egg whites. Stir in all remaining ingredients, except for cheddar cheese.
3. Pour egg mixture into prepared pie plate or quiche dish coated with cooking spray. Sprinkle top evenly with cheddar cheese.
4. Bake at 350 degrees for 45 minutes, or until set.

Nutrition info per serving (6): 152.9 calories; 5.3 g fat; 2.8 g saturated fat; 94.3 mg cholesterol; 13.9 g protein; 12 g carbohydrates; 1.4 g fiber; 281 mg sodium