1 whole egg plus 3 egg whites
2 Tbsp. grated onion
2-1/2 cups 1% milk
4 oz. fresh mushrooms
1 Tbsp. canola oil
10 oz. pkg. chopped broccoli, cooked and drained
3/4 cup low-fat Bisquick
1 Tbsp. dry butter buds
3 oz. low-fat cheddar, (or veggie cheddar), grated
3 oz. low-fat ham, (or veggie Canadian bacon), chopped
1 Tbsp. lemon juice
2 tsp. Madras or Watkins brand curry powder (Note) 
salt & freshly ground pepper

Heat oven to 350° F. and spray a 9" pie pan with cooking spray.   Sauté mushrooms in canola oil, remove from heat, and mix in the dry butter buds.  Beat eggs; add milk.  Then add the rest of the ingredients.  Pour into pie plate and bake about 35 to 50 minutes until it tests done.  It will be puffy.  Let sit 10 minutes to firm up before serving. 

You can eat 1/4 of this big pie for fewer calories and fat grams than 1/8 of the usual recipes of this type.

Note:  Please do not use the regular stuff they sell at the grocery and call curry powder.  It's horrible, and is the main reason that most people think they hate curry.