Individual quiches with the richness of crab and eggs make a pretty breakfast or brunch entree.
Preheat oven to 325 degrees F. Coat six 6-ounce custard cups, shallow ramekins, or quiche dishes with cooking spray. Set aside. In a large bowl, whisk together eggs, sour cream, milk, and black pepper. Stir in crabmeat, roasted peppers, and parsley.
Divide egg mixture among prepared custard cups. Place cups on a baking sheet. Bake for 30 to 35 minutes or until a knife inserted in centers comes out clean. Remove from oven.
Meanwhile, prepare pastry topping: In a medium bowl, stir together all-purpose flour, 2 tablespoons whole-wheat pastry flour, and dash salt. Using a pastry blender, cut in chilled vegetable oil spread until pieces are pea-size. Sprinkle 1 tablespoon cold water over part of the flour mixture; gently toss with a fork. Push moistened dough to the side of the bowl. Repeat moistening flour mixture, using 1 teaspoon cold water at a time, until all the flour mixture is moistened (about 3 to 4 teaspoons cold water total). Form dough into a disk. On a lightly floured surface, roll dough from center to edges to 1/8-inch thick. Using 3- to 4-inch cookie cutters, cut out dough into six shapes. Brush pastry cut-outs with a mixture of refrigerated or frozen egg product, thawed, and 1 tablespoon water.
Place pastry cut-outs on a baking sheet. When quiches are done baking, increase oven temperature to 450 degrees F. Bake pastry cut-outs for 8 to 10 minutes or until tops are lightly browned. Place each baked cut-out on top of a quiche. Let stand for 10 minutes before serving.
2 lean protein, 1/2 fat, 1/2 starch