These veggie-studded crustless quiches are easy to make and reheat well. They are equally good for breakfast on the run or a leisurely brunch.

• 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

• Calories: 91
• Total Fat: 1.5 g
• Cholesterol: 5 mg
• Sodium: 245 mg
• Carbohydrates: 7 g
• Fiber: 1 g
• Sugars: 4 g
• Protein: 11 g 

This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2009 by the American Heart Association.