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Busy Morning? Have these eggs on the run!
From:
Annette Hottenstein, Registered Dietitian Annette Hottenstein, Registered Dietitian
For Immediate Release:
Dateline: Baltimore , MD
Tuesday, May 13, 2014

 

Crust-less Mini Quiche Breakfast “Muffins”

 

Enjoy the flavor of ham and Swiss quiche, without the crust calories, in these mini quiches. These muffins are high in protein and low in sugar to keep youenergized all morning. Make a batch on Sunday night and enjoy for a quick and healthy, breakfast during the workweek. To reheat, just wrap each in a paper towel and microwave for 10-20 seconds.You can also freeze these (reheat for slightly longer).

 

Ingredients:

Non-Stick Cooking Spray

1 carton (16 oz each) egg substitute (such as egg beaters

OR

2 large eggs, scrambled with a bit of milk – use a blender for best consistency)

1 cup finely chopped fully cooked lean ham

3/4 cup shredded Swiss cheese

1/4 cup sliced green onions

 

Hands On: 10 | Total: 30 | Makes: 4-6 servings (2-3 mini quiches each)

 

Directions:

Preheat oven to 350°F. Generously spray 12 regular muffin cups with cooking spray. Pour egg substitute/eggs evenly into muffin cups (about 1/3rd full). Combine remaining ingredients in mediumbowl. Spoon evenly over eggs. Bake 18 to 20 minutes or until puffed and set. Let stand in pan 2 minutes. Run table knife around edges of quiches toloosen.

 

Nutritional Information:

4 servings (3 mini quiches each) Calories 197; Total Fat 8 g(Saturated Fat 4 g); Cholesterol 37 mg; Sodium 683 mg; Carbohydrate 3 g; (Dietary Fiber 0 g, Sugars 0 g); Protein 25 g; Percent DailyValues*: Vitamin A 24%; Vitamin C 2%; Calcium 17%; Iron 13%

Note: above values are for egg substitute. If you use whole eggs, then the calories per serving would be 271.

* Percent Daily Values are based on a 2,000 calorie diet.

 

Cook's Tips:

Use your favorite cheese in this recipe. Try Muenster, Cheddar or any cheese. You can also mix up the protein and veggies to your preferred combination. Some flavor suggestions:

Greek (spinach, feta and tomato)

Chicken fajita (leftover chicken breast, bell peppers, onion, low fat cheddar)

Western omelet (ham, peppers and onions)

Mushroom, cheese and fresh chopped parsley

About Sensational Sustenance, LLC
Sensational Sustenance, LLC, is a nutrition and sensory evaluation consulting company serving the Baltimore metro area and beyond. A wide selection of services for businesses, academia and the community are offered: nutrition counseling, corporate health and wellness programs, food demonstrations, supermarket tours, restaurant and recipe menu analysis, sensory evaluation, focus groups and consumer satisfaction surveys. For more information, please visit http://www.sensationalsustenance.com

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Sensational Sustenance, LLC, Nutrition and Sensory Evaluation
Sparks Glencoe, MD
410-343-9209