Slim Quiche Lorraine

Ingredients

• 1 (9-inch) frozen ready-to-bake pie crust, defrosted
• 4 oz. cubed, cooked, lean ham or Canadian bacon
• 1 small onion, finely minced
• 1/2 c. (2 oz.) shredded Swiss or other part-skim white cheese
• 3 eggs
• 1 c. skim milk
• 3/4 c. 99% fat-free cottage cheese
• 1 tsp. salt
• 1 tsp. prepared mustard
• pinch of pepper
• 1 1/2 Tbsp. parsley flakes