by Jennifer Burns,Utah Department of Health Diabetes Prevention and Control Program
- Cooking Spray
- 1 Tbsp Olive Oil
- 1 bunch asparagus, trimmed and diced
- 1 small onion, diced
- 1 yellow bell pepper, seeded and diced
- ½ tsp salt (optional)
- ¼ tsp ground black pepper
- 2 eggs
- 6 egg whites
- 1/3 cup skim or soy milk
- 6 Lite Laughing Cow Original Cheese Wedges, halved
Preheat oven to 375 degrees.
Spray a muffin pan with cooking spray. Add olive oil and a generous amount of cooking spray to a medium sauté pan. Sauté asparagus, onion and bell pepper for 7-9 minutes or until cooked through. Season with salt (optional) and pepper and set aside to cool slightly. In a medium bowl, whisk together eggs, egg whites and milk.
Evenly distribute the sautéed vegetables among the 12 muffin cups. Cups should be ½ to ¾ full. Gently pour egg mixture over the vegetables in each muffin cup, distributing evenly. Cups should full but not overflowing.
Take one half of a Lite Laughing Cow Cheese Wedge and gently press it down in the middle of each quiche. Repeat for remaining 11 quiches.
Bake for 20 minutes. Serve immediately.
Notes: You can freeze these mini quiches once they have baked and cooled. Reheat in a toaster oven or microwave for a great breakfast or lunch on the go!
Prep Time: 15 minutes
Nutritional Facts Serving Size: 1 quiche
Calories 65, Carbohydrates 4 g, Protein 5 g, Fat 3 g, Saturated Fat 0.9 g, Dietary Fiber 1 g, Cholesterol 35 mg, Sodium 150 mg