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Crustless Mini Veggie Quiches

With a bit of practice you'll be making these in under half an hour - once you have the basics down try adding other vegetables and even a little bit of sausage or left over chicken.

Ingredients

 

  • No-Stick Cooking Spray
  •  6 saltine crackers, finely crushed
  • 2 tablespoons grated Parmesan cheese
  • 2 cups frozen broccoli florets
  • 1/2 cup frozen whole kernel corn 
  • 3/4 cup shredded reduced fat Cheddar cheese
  • 1 carton (16 oz each) Egg whites/Egg Beaters

 

Directions

Preheat oven to 350°F. Generously spray 12 regular muffin cups with cooking spray; set aside.

Mix together cracker crumbs and Parmesan cheese in small bowl; set aside. Place broccoli in medium microwave-safe bowl with 1 tablespoon water; cover. Microwave on HIGH 2 minutes; drain well. Chop into smaller pieces. Spoon broccoli evenly into muffin cups; top evenly with corn, crumb mixture and Cheddar cheese. Pour Egg Beaters evenly over filled cups.

Bake 18 to 22 minutes or until puffed and knife inserted in centers comes out clean. Let stand 2 minutes; run table knife around edges to loosen.

Cooking Tips

Use your favorite vegetables in these mini quiches. Firm vegetables such as carrots, broccoli or asparagus will need to be cooked in the microwave a few minutes and then chopped finely so they will be tender at the end of the baking time.

Nutrition Information

Serving Size 4 servings or 12 quiches (3 mini quiches each)

Calories 192

         % Daily Value*

Total fat  7 g  10%

Saturated fat  4 g  18%

Cholesterol  18 mg   6%

Sodium   499 mg    21%

Carbohydrate  11 g   4%

Dietary fiber    2 g    6%

Sugars   2 g    0%

Protein   20 g   40%

Vitamin A   26%

Vitamin C     25%

Calcium   35%

Iron 12%


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