Crustless Smoked Turkey And Spinach Quiche

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Cooking spray

3/4 cup (4 ounces) cubed smoked turkey ham (such as Jennie-0)

1/2 cup chopped onion

1/8 teaspoon freshly ground black pepper

3/4 cup (3 ounces) shredded Swiss cheese, divided

1 cup fresh baby spinach leaves

1 cup fat-free cottage cheese

1/2 cup evaporated fat-free milk

1/4 cup (1 ounce) shredded reduced-fat cheddar cheese

2 large eggs

2 large egg whites

1/2 cup all-purpose flour (about 2 1/4 ounces)

1 teaspoon baking powder

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