This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at heart.org/recipes.
| Spinach-Parmesan Quiche Bites Download and print this recipe |
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| Serves 8; 2 quiche bites per serving Serve these savory bites for a nutritious snack or pair them with a fresh fruit cup of kiwifruit slices, cantaloupe cubes, strawberries, and red grapes for breakfast. |
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Ingredients 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 Nutrition Analysis (per serving) Calories 39 Total Fat 0.5 g
Sodium 151 mg Carbohydrates 4 g
Dietary Exchanges: 1 very lean meat |
Directions 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. 
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