ham and egg quiche

Let's cook:

Couldn't be easier. Just combine all the ingredients and whisk together. I've found that even with greased, these stick horribly to the muffin pan so I like to use foil liners. You'll need to remember to take them out of the liners before re-heating, but they work well for baking.













Or as I mentioned, in place of a liner you can use a piece of thinly sliced ham. Even just the cheap stuff from the lunch meat section works great. Just stuff it in the muffin tin and create a little bowl and then fill it with egg mixture.











Bake them until they puff up nicely and are just barely set on top. Overcooked eggs are spongy and gross, so don't go crazy and let them cook too long.











As soon as they're cool enough to handle, pop them out of the tin and eat! Or you can let cool completely to room temp and freeze and just reheat one at a time in the microwave. Store leftovers in the fridge.









Mini Breakfast Quiches

Recipe by Our Best Bites







4 eggs

1 C egg substitute* or an additional 4 whole eggs

3/4 C shredded low-fat sharp cheddar cheese

1/4 C shredded Parmesan cheese

1/4 C cottage cheese



5 oz frozen spinach, defrosted, water squeezed out and roughly chopped

(that's half a standard frozen box of spinach)

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 sliced green onions

1/4 t kosher salt

1/8 t black pepper

1/2 t hot sauce



foil muffin tin liners OR 12 slices ham





*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.





Directions:

Preheat oven to 350





In a bowl, combine all ingredients (except ham slices) and stir well.





If using ham slices, spray muffin tin with non cook spray and place one piece of ham in each well to form a bowl.





If using foil muffin liners, spray the insides of the liners with non-stick spray.





Evenly divide egg mixture between the 12 muffin wells (about 1/4 C each), being careful to keep ingredients well dispersed. You want them to fill right up to the top.



Place in the oven and bake for 15-20 minutes. The tops should be puffed and just barely set on top. Eggs will sink after cooling.





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 (w/o ham):





83 Calories, 7.5 g Protien, 3 g fat

2 Weight Watchers Points



Southbeach Diet Phase 1