The EatingWell Healthy in a Hurry Cookbook (2006)
Real men do eat quiche--or will when it's stuffed with Canadian bacon and cheese. Served over salad, these quiches make an elegant lunch or a quick, healthy dinner. You can also make them in advance, store them in the refrigerator, and let the kids have one or two for a healthy after-school snack.
Active Time: 30 minutes |
Total Time: 40 minutes
3 egg whites
1 cup low-fat buttermilk, or low-fat milk
1 bunch scallions, sliced
1 1/2 cup shredded reduced-fat Swiss cheese
6 ounces Canadian bacon, diced
1/2 teaspoon freshly ground pepper, plus more to taste
2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
2 teaspoons Dijon mustard
12 cups mixed salad greens
2 large tomatoes, cut into wedges
Preheat oven to 350°F. Coat 12 nonstick (1/2-cup) muffin cups with cooking spray (see Tip).
Whisk eggs, egg whites and buttermilk (or milk) in a large bowl. Stir in scallions, cheese, bacon and 1/2 teaspoon pepper. Divide the egg mixture evenly among the prepared muffin cups.
Bake until the eggs are cooked and beginning to brown on top, 25 to 28 minutes. Run a knife around edges to loosen the quiches from the cups.
Meanwhile, whisk lemon juice, oil, mustard and pepper to taste in a large bowl. Add salad greens to the bowl; toss to coat with the dressing. To serve, divide the salad among 6 plates and top with tomato wedges and 2 quiches each.
Per serving :
13 g Fat;
4 g Sat;
7 g Mono;
202 mg Cholesterol;
13 g Carbohydrates;
25 g Protein;
4 g Fiber;
677 mg Sodium;
915 mg Potassium
1 Carbohydrate Serving
Exchanges: 2 vegetable, 3 lean meat, 1 fat
Tips & Notes
Make Ahead Tip: Wrap each quiche in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds. | Equipment: Muffin pan with 12 (1/2-cup) muffin cups