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Spinach-Parmesan Quiche Bites

Serves: 8; 2 quiche bites per serving

Baking Time: 18 to 20 minutes
Cooling Time: 10 minutes

Serve these savory bites for a nutritious snack or pair them with a fresh fruit cup of kiwifruit slices, cantaloupe cubes, strawberries, and red grapes for breakfast.

Ingredients

  • Cooking spray
  • 1 10-ounce package frozen chopped spinach, thawed and squeezed dry
  • 1/4 cup chopped roasted red bell peppers
  • 2 medium green onions, thinly sliced
  • 1 tablespoon plus 1 teaspoon shredded or grated Parmesan cheese
  • 1 cup egg substitute
  • 1/2 cup fat-free milk
  • 1 teaspoon dry mustard
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper

  • Cooking Instructions
    Preheat the oven to 350°F. Lightly spray 16 cups of two 12-cup mini-muffin pans with cooking spray.

    Put the spinach in a medium bowl. With a fork, separate it into small pieces. Stir in the roasted bell peppers and green onions. Spoon into the muffin cups. Sprinkle 1/2 teaspoon Parmesan over each.

    In a medium bowl, whisk together the remaining ingredients. Pour into the muffin cups. Fill the remaining 4 muffin cups with water (to keep the pans from warping).

    Bake for 18 to 20 minutes, or until a cake tester or wooden toothpick inserted in the center comes out clean. Transfer the muffin pans to a cooling rack and let the quiche bites cool for 10 minutes. Using a thin spatula or flat knife, loosen the sides of the quiche bites. Serve warm.

    Refrigerate leftovers in an airtight container for up to five days. To reheat, put 4 to 6 quiche bites on a microwaveable plate. Microwave, uncovered, on 100 percent power (high) for 45 seconds to 1 minute, or until warmed through.

    NUTRITION ANALYSIS (per serving)

    Calories 39        
    Total Fat 0.5 g   
    Saturated Fat 0 g
    Trans Fat 0 g
    Polyunsaturated Fat 0 g
    Monounsaturated Fat 0 g
    Cholesterol 1 mg
    Sodium 151 mg
    Carbohydrates 4 g
    Fiber 1 g
    Sugars 2 g
    Protein 5 g

    Dietary Exchanges: 1 very lean meat

    This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at heart.org/recipes

    Receive nutrition counseling from an expert dietitian
    Virtua's registered dietitians assist individuals of all ages in making healthier choices by developing a food plan tailored to their needs. A registered dietitian can design a food plan based on lifestyle, activity level, weight, medical history and more. For more information about Virtua's Center for Weight Management, call 1-888-VIRTUA-3 (1-888-847-8823).

     




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