Quicky Quiche, and Should I Eat the Whole Egg?!

I can already hear some of you asking, "what do quiche and eggs have to do with working out?".  Well, gimme a minute and I'll explain.
During the holiday season it's sometimes difficult to stick to a nutritious eating plan.  I was recently reminded of a crustless quiche recipe that's quick, easy, serves 4, and has a decent breakdown of protein, carbs and fat.  This is from a book I've had for years titled The Muscular Gourmet, by Mandy Tanny. 
First, the recipe...then we'll discuss that often debated question . . . "should I eat the egg yolk, throw it out, or give it to my dog?".

Crustless Quiche Florentine
The Muscular Gourmet  by Mandy Tanny

1 serving (a quarter of a pie):
     193 cals
     15g protein
     11g fat
     6 g carb

Egg mixture:
4 eggs
1C low fat milk
Beat eggs and milk together and add the following ingredients:
½ bunch fresh spinach leaves, chopped, steamed and drained
½ C fresh mushrooms, sliced
2 ounces part-skim ricotta cheese
2 ounces Provolone, grated
2 T Parmesan cheese, grated
¼ tsp dried basil
vegetable salt and freshly ground pepper to taste
Pour into 9" pie pan (if pie pan is glass or aluminum prepare it by oiling lightly w/vegetable or olive oil) and bake in preheated oven, 350 for 45 mins. – 1 hour, or until tip of knife comes out clean. Serves 4.
Optional: Top with Marinara and a little grated Parmesan.

Now, about the egg...
Originally I thought at this point I'd list a bunch of "egg myths" and then counter each one.  Then I found this table and figured since you're all smart people I'd just print the table and let you make your own decision about whether or not to eat whole eggs!
(In my opinion, the bottom line regarding egg yolks is if you toss them out you giving up about half the protein and nearly all of the vitamins.  Plus, since so little of dietary cholesterol actually makes it into the blood stream, consuming whole egg moderately will have little impact on cholesterol levels.  HOWEVER, if you have high cholesterol and a physician has recommended a special/restricted diet please disregard my opinion!)

Nutrient	White	Yolk	% Total in White	% Total in Yolk
Protein	3.6 g	2.7g	57%	43%
Fat	0.05g	4.5g	1%	99%
Calcium	2.3 mg	21.9 mg	9.5%	90.5%
Magnesium	3.6 mg	0.85 mg	80.8%	19.2%
Iron	0.03 mg	0.4 mg	6.2%	93.8%
Phosphorus	5 mg	66.3 mg	7%	93%
Potassium	53.8 mg	18.5 mg	74.4%	25.6%
Sodium	54.8 mg	8.2 mg	87%	13%
Zinc	0.01 mg	0.4 mg	0.2%	99.8%
Copper	0.008 mg	0.013 mg	38%	62%
Manganese	0.004 mg	0.009 mg	30.8%	69.2%
Selenium	6.6 mcg	9.5 mcg	41%	59%
Thiamin	0.01 mg	0.03 mg	3.2%	96.8%
Riboflavin	0.145 mg	0.09 mg	61.7%	48.3%
Niacin	0.035 mg	0.004 mg	89.7%	9.3%
Pantothenic acid.	0.63 mg	0.51 mg	11%	89%
B6	0.002 mg	0.059 mg	3.3%	96.7%
Folate	1.3 mcg	24.8 mcg	5%	95%
B12	0.03 mcg	0.331 mcg	8.3%	91.7%
Vitamin A	0 IU	245 IU	0%	100%
Vitamin E	0 mg	0.684 mg	0%	100%
Vitamin D	0 IU	18.3 IU	0%	100%
Vitamin K	0 IU	0.119 IU	0%	100%
DHA and AA	0	94 mg	0%	100%
Carotenoids	0 mcg	21 mcg	0%	100%

* From the USDA Nutrient Database for Standard Reference, release 15