Crustless Crab Quiche

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

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.

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.

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