Mini-Quiches with Tomato-Scallion Salad

Bake these bite-sized quiches in a miniature muffin pan, using your choice of healthy ingredients and herbs to suit your personal preference. Serve with garden-fresh tomato-scallion salad to maximize the protein-carbohydrate balance. 

Note:  Tomato-Scallion Salad must be prepared 1 hour ahead.

Servings: 8 (2 mini-quiches and 1 salad per serving)

Ingredients for Mini-Quiches:

• Cooking spray
• 1/2  cup  shredded low-fat extra-sharp cheddar cheese
• 4  large egg whites
• 2  large eggs
• 2 Tbsp. wheat germ

Choice of Extras:

• 1  cup  finely chopped vegetables (onion, tomato, spinach, broccoli, mushrooms, bell peppers, zucchini) AND
• 1-1/2 to 2  cups  chopped reduced-fat deli meat (ham, chicken, turkey, or a mixture) 

[note:  for nutritional data, I used 1/4 cup onion, 1/4 cup chopped broccoli flowerets, 1/4 cup mushrooms, 1/4 cup spinach and 1-3/4 cups deli turkey]

Choice of Seasonings:

• 1 tsp. dried herbs de Provence OR
• 1 Tbsp. chopped fresh chives OR
• 1 Tbsp. chopped fresh sweet basil AND
• 1/2 teaspoon garlic powder, if desired
• 1/4 teaspoon paprika, if desired
• 1/8  teaspoon  black pepper, if desired

[note:  for nutritional data, I used herbs de Provence, garlic powder, and black pepper]

Directions for Mini-Quiches:

1. Preheat oven to 350°.
2. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add raw vegetables; sauté 2 minutes or until crisp-tender. Add deli meat; sauté 3 minutes. Remove from heat; cool 5 minutes.
3. Combine eggs, cheese, and spices in a large bowl; stir with a whisk. Add veggie-meat mixture, stirring with a whisk. Spoon mixture into 16 miniature muffin cups coated with cooking spray.
4. Bake at 350° for 20-25 minutes or until set.  Serve immediately with tomato-scallion salad.

Ingredients for Tomato-Scallion Salad:

8 large, garden-fresh tomatoes, peeled and sliced
2 Tbsp. white wine vinegar
1 tsp. sugar
1 tsp. paprika
1/4 cup extra-virgin olive oil
1/4 tsp. freshly ground pepper
6 scallions, white and tender green portions only, thinly sliced
1/2 cup shredded basil

Directions for Tomato-Scallion Salad:  (make 1 hour ahead)

1. Arrange the tomatoes on a large platter.
2. In a small bowl, whisk the vinegar with the sugar and paprika. Slowly whisk in the olive oil and season with pepper. Stir in the scallions and half of the basil.
3. Pour the dressing over the tomatoes and let stand at room temperature for 1 hour. Sprinkle the remaining basil over the tomatoes and serve.

To View Nutritional Data Webpage CLICK HERE

Nutritional Data: (per serving)

Calories 236
Total Fat (g) 12
Cholesterol (mg) 89
Sodium (mg) 867
Carbohydrate (g) 16
Fiber (g) 3.0
Sugar (g) 8.0
Protein (g) 18

Caloric Ratio:

Carbohydrates: 26%
Fat: 45%
Protein: 29%

Extra Nutritional Data: (per serving)

Fullness Factor: 2.9 out of 5.0
Nutrition Rating: 3.6 out of 5.0
Estimated Glycemic Load: 7 [target = 100/day or less]
Inflammation Factor: 97 [target = 50/day or higher]
Nutrient Balance Completeness Score: 73 out of 100
Protein Quality/Amino Acid Score: 140 [target = 100 or higher]

This food is a good source of Vitamin A, Vitamin K, Phosphorus, Manganese and Selenium, and a very good source of Protein and Vitamin C.

If you decide to try this recipe, please provide  feedback as to what you and your taste buds thought…  Thank you!

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