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Crustless Asparagus & Pepper Mini Quiche
15 min prep time
30 min cook time
12servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Mittera
How to Make Crustless Asparagus & Pepper Mini Quiche
You can freeze these mini quiches once they have baked and cooled. Reheat in a toaster oven or microwave for a great breakfast or lunch on the go!
15 min prep time
30 min cook time
12servings
1 mini quiche
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Step-By-Step Instructions:
- Preheat oven to 375 degrees.
- Spray a muffin pan with cooking spray.
- Add olive oil and a generous amount of cooking spray to a medium sauté pan. Sauté asparagus, onion and bell pepper for 7-9 minutes or until cooked through. Season with salt (optional) and pepper and set aside to cool slightly.
- In a medium bowl, whisk together eggs, egg whites and milk.
- Evenly distribute the sautéed vegetables among the 12 muffin cups. Cups should be 1/2 to 3/4 full. Gently pour egg mixture over the vegetables in each muffin cup, distributing evenly. Cups should full but not overflowing.
- Take one half of a Lite Laughing Cow Cheese Wedge and gently press it down in the middle of each quiche. Repeat for remaining 11 quiches.
- Bake for 20 minutes. Serve immediately.
Nutrition facts
12 Servings
-
Serving Size
1 mini quiche
- Amount per serving Calories 60
-
Total Fat
3g
- Saturated Fat 0.9g
- Trans Fats 0g
- Cholesterol 35mg
- Sodium 230mg
-
Total Carbohydrate
4g
- Dietary Fiber 1g
- Total Sugars 2g
- Added Sugars 0g
- Protein 5g
- Potassium 160mg
- Phosphorous 110mg
Ingredients
nonstick cooking spray
1
olive oil
1 tbsp
asparagus (trimmed and diced)
1 bunch
small onion (diced)
1
red or yellow bell pepper (seeded and diced)
1
salt
1/2 tsp
black pepper
1/4 tsp
eggs
2
egg whites
6
skim milk
1/3 cup
Laughing Cow Light Original Cheese Wedges (halved)
6 wedges
Reviews & Ratings
Recommended
Not recommended