Wednesday, January 14, 2009
Mini Breakfast Quiches
1 C egg substitute*
3/4 C shredded low-fat sharp cheddar cheese
1/4 C shredded Parmesan cheese
1/4 C cottage cheese
5 oz frozen spinach (that's half a standard frozen box)
1/3 C roasted red peppers, diced (jarred, or make your own)
1 oz finely diced ham, canadian bacon, or crumbled bacon (about 1/4-1/3 C)
1/4 C finely diced onions
1/4 t kosher salt
1/8 t black pepper
1/2 t hot sauce
foil muffin tin liners
*1/4 egg substitute = 1 whole egg, so if you're using all eggs, or some eggs and some egg whites, you can adjust accordingly.
Preheat oven to 350
Thaw spinach (you can nuke it in the microwave) and squeeze out all the liquid. Putting it in a clean kitchen towl and ringing the heck out of it works well. After it's drained of all the liquid, give it a rough chop.
In a bowl, combine all ingredients and stir well.
Place foil cupcake liners in the muffin tins and spray with cooking spray. Don't forget this step! And yes, they really do need to be the foil ones. If you have a silicone muffin pan, those work great and you don't need to line them. My silicone pan makes them taste like soap, so I don't go there. As you're dividing the egg mixture into the muffin cups make sure to keep stirring it so all of the ingredients are well-dispersed. My pan takes about 1/4 C in each hole and it fills them up perfectly. You want them to fill right up to the top.
Place in the oven and bake for 15-20 minutes. The tops should be just barely set on top. Over-baked eggs get tough and spongy so don't do that! They'll puff up while baking and then sink down when cooled. You can store them in an airtight container in the fridge, or freeze them. When reheating in the microwave, make sure to take off the foil liner! And if you're reheating from frozen, I try to take them out the night before so they can thaw in the fridge. Then when you microwave them, set them on a folded paper towel to drain excess moisture.
Eat them alone, or for a well-rounded breakfast crumble on top of a piece of whole grain toast along with a glass of milk and a piece of fruit. Makes 12.
Nutritional information for 1 mini-quiche:
83 Calories, 7.5 g Protien, 3 g fat
2 Weight Watchers Points
Southbeach Diet Phase 1
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