Quiche Muffins

Quiche Muffins

Serves:  6

Ingredients:
1 tbsp. extra-virgin olive oil
¼ cup onion, diced
1 cup baby spinach, coarsely chopped
2 oz. part-skim mozzarella cheese (about ½ cup), shredded
¼ cup 1% lowfat milk
½ tsp. salt
¼ tsp. black pepper
4 large eggs
nonstick cooking spray

Directions:
Preheat oven to 350° F. Coat 6 muffin cups with nonstick cooking spray. Heat a medium nonstick skillet over medium-high heat. Add oil; swirl to coat. Add onion; sauté 3 minutes or until almost tender. Add spinach; sauté 2 minutes or just until spinach begins to wilt, stirring constantly. Transfer spinach mixture to a small bowl; cool 3 minutes. Stir in cheese. Combine milk, salt, pepper and eggs, stirring with a whisk until blended. Stir in cheese mixture. Divide mixture evenly among prepared muffin cups. Bake at 350° F for 20 minutes or until puffed and set. (Quiches will deflate slightly as they cool.) Serve warm.

Nutrition Information: 108 calories; 8g fat; 7g protein; 2g carbohydrate; trace dietary fiber; 147mg cholesterol; 268mg sodium.

Tracker: .75 oz-protein, 1/2 oz-eq dairy, 1/2 vegetable

 

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