Recipes for Specific Health Condition Healthy Diabetic Recipes Diabetic Breakfast Recipes Diabetic High-Protein Breakfast Recipes Tomato-Parmesan Mini Quiches 4.4 (8) 7 Reviews 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. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on September 19, 2018 Print Rate It Share Share Tweet Pin Email Prep Time: 25 mins Additional Time: 25 mins Total Time: 50 mins Servings: 6 Yield: 6 servings Nutrition Profile: Diabetes Appropriate Gluten-Free Heart Healthy High-Protein Low Carbohydrate Low Sodium Low-Calorie Nut-Free Soy-Free Jump to Nutrition Facts Ingredients Nonstick cooking spray 12 4-inch round thin slices lower sodium cooked ham (see Tip) 1 ¼ 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 Directions Preheat oven to 350 degrees F. Coat twelve 2 1/2-inch muffin cups with cooking spray. Line prepared muffin cups with ham. Divide tomatoes, green onions, basil and pepper among cups. Top with cheese. Pour eggs over tomato mixture. 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. Tips Tip: Look for a lower-sodium ham that has 450 mg sodium or less per 2 ounce serving. Rate it Print Nutrition Facts (per serving) 159 Calories 8g Fat 5g Carbs 15g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size 2 mini quiches Calories 159 % Daily Value * Total Carbohydrate 5g 2% Dietary Fiber 1g 4% Total Sugars 3g Protein 15g 30% Total Fat 8g 10% Saturated Fat 4g 20% Cholesterol 207mg 69% Sodium 450mg 20% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved