Mini Quiches
Prep: 20 minutes plus cooling
Bake: 20 minutes • Serves: 8
1/2 red bell pepper, diced
1/2 small red onion, sliced
3/4 cup sliced white mushrooms (about 8 small)
1 cup loosely packed chopped organic baby spinach
8 large egg whites
2 large eggs
1/4 teaspoon ground black pepper
Nonstick cooking spray
8 teaspoons reduced fat Cheddar cheese
1.Preheat oven to 350°. In large skillet, cook bacon over medium heat 5 minutes. Add bell pepper, onion and mushrooms; cook 5 minutes. Remove skillet from heat and stir in spinach. In medium bowl, whisk together egg whites, eggs and pepper.
2.Spray 8 standard muffin cups with nonstick cooking spray. Evenly divide bacon mixture into prepared muffin cups; sprinkle 1 teaspoon cheese over bacon mixture. Evenly pour egg mixture over cheese in muffin cups.
3.Bake quiches 20 to 25 minutes or until tops are lightly browned and internal temperature reaches 145°. Cool in pan 5 minutes, then invert quiches onto plate.
Approximate nutritional values per serving:
61 Calories, 2g Fat (1g Saturated), 58mg Cholesterol,
159mg Sodium, 2g Carbohydrates, 1g Fiber, 7g Protein
Cooking Clue
Baked quiches can be tightly wrapped and frozen for up to 2 months.
Dietitian’s tip:
> Try utilizing different ingredients to increase variety. Other options include: spinach, onion and Swiss cheese, or mushroom, tomato and feta cheese. In the morning, pop your mini quiche into the microwave for 15-20 seconds for a quick breakfast on the go.