 Asparagus Mini-Quiches
Makes 12 Servings
Serving size 1 quiche
Preparation Time 15 minutes
Cooking Time 25 minutes
Ingredients
Butter flavored cooking spray
1/2 cup fresh chopped red onion
1 garlic clove, large, minced
1/3 cup fat free milk
6 egg whites
2 tsp Dijon mustard
1 pinch table salt (to taste)
1 pinch black pepper, ground (to taste)
6 tortilla, whole wheat
12 oz reduced fat sharp cheddar cheese
4 fresh asparagus spears, fresh, small, thinly sliced
Directions
1 Preheat the oven to 375 degrees F.
2 Mist 12 cups of a standard size, nonstick muffin tin with cooking spray. Set aside.
3 Spray a small, nonstick skillet with cooking spray and place it over medium heat. Toss in the onion and garlic. Cook, mixing occasionally, for about 5 minutes, or until almost tender. Take the pan off the heat, place to the side for later.
4 In a large measuring cup, blend the milk, egg whites, mustard, salt, and pepper. Whisk to mix well. Set aside.
5 With a 3 ¾ round cookie cutter, cut circles out of each tortilla. Fit each into one of the 12 cups in the prepared tin, taking care not to tear the circles.
6 Distribute the cheese, asparagus, and reserved onion combination between the cups.
7 Add the egg white mixture evenly into each cup until it is three-quarters filled.
8 Bake for 20-22 minutes or until the egg-white mixture has set and the tortillas are evenly crisped around the edges. Serve right away.
Exchange List Values
Fat 1, Meat 1, Starch 1, Vegetable 1/4, Very Lean Meat 1/4
Basic Nutritional Values
Calories 180
Total Fat 7.7g
Saturated Fat 4.1g
Unsaturated Fat 3.6g
Total Carbs 13.6g
Dietary Fiber 1.2g
Sugars 1.3g
Protein 11.3g
Sodium 388.5mg
Asparagus Mini-Quiches
Makes 12 Servings
Serving size 1 quiche
Preparation Time 15 minutes
Cooking Time 25 minutes
Ingredients
Butter flavored cooking spray
1/2 cup fresh chopped red onion
1 garlic clove, large, minced
1/3 cup fat free milk
6 egg whites
2 tsp Dijon mustard
1 pinch table salt (to taste)
1 pinch black pepper, ground (to taste)
6 tortilla, whole wheat
12 oz reduced fat sharp cheddar cheese
4 fresh asparagus spears, fresh, small, thinly sliced
Directions
1 Preheat the oven to 375 degrees F.
2 Mist 12 cups of a standard size, nonstick muffin tin with cooking spray. Set aside.
3 Spray a small, nonstick skillet with cooking spray and place it over medium heat. Toss in the onion and garlic. Cook, mixing occasionally, for about 5 minutes, or until almost tender. Take the pan off the heat, place to the side for later.
4 In a large measuring cup, blend the milk, egg whites, mustard, salt, and pepper. Whisk to mix well. Set aside.
5 With a 3 ¾ round cookie cutter, cut circles out of each tortilla. Fit each into one of the 12 cups in the prepared tin, taking care not to tear the circles.
6 Distribute the cheese, asparagus, and reserved onion combination between the cups.
7 Add the egg white mixture evenly into each cup until it is three-quarters filled.
8 Bake for 20-22 minutes or until the egg-white mixture has set and the tortillas are evenly crisped around the edges. Serve right away.
Exchange List Values
Fat 1, Meat 1, Starch 1, Vegetable 1/4, Very Lean Meat 1/4
Basic Nutritional Values
Calories 180
Total Fat 7.7g
Saturated Fat 4.1g
Unsaturated Fat 3.6g
Total Carbs 13.6g
Dietary Fiber 1.2g
Sugars 1.3g
Protein 11.3g
Sodium 388.5mg
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