University Health dietitians recommend this crust-less mini quiche recipe as a healthy addition to your family’s holiday spread.
- ⅓ cup multigrain cracker crumbs
- ½ cup frozen spinach, thawed and squeezed of excess water
- ⅓ cup finely chopped red bell pepper
- ¾ cup shredded Gruyere or Swiss cheese
- 2 tablespoons finely chopped green onions, white and part of green
- ½ cup whole or low-fat milk
- Cooking spray
- 2 large brown eggs
- Ground nutmeg as desired
- Freshly ground pepper, as desired
- Preheat oven to 375 degrees. Coat nine nonstick muffin cups (regular size) with cooking spray.
- Add cracker pieces in a mini food processor, and pulse until crumbs form.
- Place 1 teaspoon of the crumbs evenly in the bottom of each of the muffin cups.
- In a small bowl, combine thawed frozen spinach with red bell pepper. In another small bowl, combine shredded cheese with the green onions.
- Spoon ½ tablespoon of the spinach mixture into each muffin cup. Then top that with a tablespoon of the cheese mixture. Add ½ tablespoon of the remaining spinach mixture on top of the cheese. Sprinkle ground nutmeg and freshly ground pepper over the top of each as desired.
- In a small mixing bowl, beat milk and eggs together until well blended. Spoon 2 tablespoons (1/8 cup) of the mixture into each prepared muffin cup.
- Bake until golden brown, about 20 minutes. Remove from oven, remove quiches from muffin cups with a fork or spoon, and serve warm.
- Calories 82
- Total Fat 5g
- Saturated Fat 2g
- Polyunsaturated Fat 0g
- Monounsaturated Fat 2g
- Cholesterol 61mg
- Sodium 105mg
- Potassium 96mg
- Total Carbohydrate 4g
- Dietary Fiber 1g
- Sugars 1g
- Protein 6g
- Calcium 131mg
- Iron 1mg
- Vitamin D 9IU