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Crustless Asparagus & Pepper Mini Quiche (05.14.13)

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Posted at 11:38 AM, May 14, 2013
and last updated 2013-05-14 16:20:22-04

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

Serves 12

Recipe Source: http://www.diabetes.org/mfa-recipes/recipes/2012-06-crustless-asparagus-and.html#