Tomato-Parmesan Mini Quiches

Tomato-Parmesan Mini Quiches

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From: Diabetic Living Magazine

These individual mini quiches are a fun take on a traditional quiche. Leftovers can be refrigerated or frozen for an easy breakfast later in the week.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • Nonstick cooking spray
  • 12 4-inch round thin slices lower sodium cooked ham (see Tip)
  • 1¼ cups seeded and chopped roma tomatoes
  • ½ cup thinly sliced green onions
  • 1 tablespoon snipped fresh basil or 1 tsp. dried basil, crushed
  • ¼ teaspoon black pepper
  • ⅔ cup finely shredded Parmesan cheese
  • 6 eggs, lightly beaten

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 350°F. Coat twelve 2½-inch muffin cups with cooking spray.
  2. Line prepared muffin cups with ham. Divide tomatoes, green onions, basil and pepper among cups. Top with cheese. Pour eggs over tomato mixture.
  3. Bake 20 to 25 minutes or until puffed and a knife comes out clean. Cool in cups 5 minutes. Remove from cups. If desired, top with additional green onions and/or fresh basil. Serve warm.
  • Tip: Look for a lower-sodium ham that has 450 mg sodium or less per 2 ounce serving.

Nutrition information

  • Serving size: 2 mini quiches
  • Per serving: 159 calories; 8 g fat(4 g sat); 1 g fiber; 5 g carbohydrates; 15 g protein; 207 mg cholesterol; 3 g sugars; 450 mg sodium;
  • Carbohydrate Servings: ½
  • Exchanges: 2 medium-fat protein

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