Sauté 3/4 c (4 oz) cubed smoked turkey ham, 1/2 c chopped onion, and 1/8 teaspoon freshly ground black pepper in a large non-stick skillet over medium-high heat for 4 minutes, or until ham is lightly browned. Sprinkle 1/4 c shredded Swiss cheese in a 9-inch pie plate coated with cooking spray. Top with ham mixture. Combine 1/2 c Swiss cheese, 1 c fresh baby spinach, 1 c fat-free cottage cheese, 1/2 c evaporated fat-free milk, 1/4 c (1 oz) shredded reduced-fat cheddar cheese, 2 large eggs and 2 large egg whites in a large bowl; stir with a whisk.
Lightly spoon 1/2 c flour into a dry measuring cup; level with a knife. Combine flour and 1 tsp baking powder in a small bowl, stirring with a whisk. Add flour mixture to egg mixture, stirring with a whisk until blended. Pour egg mixture over ham mixture. Bake at 350° for 45 minutes or until a knife inserted in centre of quiche comes out clean.