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Canadian Bacon & Scallion Mini Quiches

The EatingWell Healthy in a Hurry Cookbook (2006)

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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.



READER'S COMMENT:
"I can't believe no one has reviewed these yet. They are great! I made with skim milk, not buttermilk and added some extra salt and pepper to the egg mixture. 2 or 3 make a great lunch, and one is the perfect size for a snack. "
Canadian Bacon & Scallion Mini Quiches Recipe

Makes: 6 servings

Active Time:

Total Time:

Ingredients

  • 5 eggs
  • 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

Preparation

  1. Preheat oven to 350°F. Coat 12 nonstick (1/2-cup) muffin cups with cooking spray (see Tip).
  2. 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.
  3. 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.
  4. 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.

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
  • Use a good quality muffin tin or muffin liners.

Nutrition

Per serving: 268 calories; 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.

Nutrition Bonus: Vitamin A (90% daily value), Vitamin C (60% dv), Folate (46% dv), Calcium (40% dv).

Carbohydrate Servings: 1

Exchanges: 2 vegetable, 3 lean meat, 1 fat



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