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American Family Children's Hospital
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Spinach and Cheese Mini Quiches

Ingredients

  • Cooking spray
  • 16 ounces fat-free cottage cheese
  • 1 10-ounce package frozen chopped spinach, thawed, well drained and squeezed dry
  • 1 cup shredded low-fat Swiss cheese
  • ¾ cup egg substitute
  • ½ cup low-fat all purpose baking mix
  • 2 medium green onions, thinly sliced
  • 2 tablespoons shredded or grated Parmesan cheese
  • 2 tablespoons fat-free half and half
  • 1 tablespoon olive oil
  • 1 tablespoon snipped fresh dillweed or 1 teaspoon dried, crumbled
  • ¼ teaspoon black pepper

Directions

 

  1. Preheat oven to 350ºF. Lightly spray two 24-cup mini muffin pans with cooking spray.

  2. Stir together remaining ingredients until mix is just moistened. Spoon 1 heaping tablespoon batter into each muffin cup. With the pans on separate oven racks, bake for 15 minutes and then switch pans from top to bottom.

  3. Bake an additional 10-15 minutes or until a wooden toothpick inserted in the center comes out clean. Transfer pans to a cooling rack. Let cook for 5 minutes. Transfer to a serving platter. Makes 24 servings of two quiches apiece.

 

Nutrition Facts

 

Calories: 70

Total fat: 3 g

Saturated fat: 2 g

Cholesterol: 8 mg

Sodium: 143 mg

Carbohydrates: 4 g

Fiber: 1 g

Sugar:1 g

Protein: 6 g