Main Dishes

Canadian Bacon and Scallion Mini Quiches

70

These mini quiches make an excellent breakfast, lunch or dinner. Make them ahead and store them in your fridge for an easy breakfast in the morning or freeze, individually wrapped in plastic wrap, in the freezer. Add a piece of toast or a muffin and some fruit and you have a breakfast fit for a king! For lunch or dinner, serve with a mixed green salad with lemon vinaigrette (equal parts lemon juice and olive oil seasoned with salt and pepper.) These are perfect for kids too due to their smal

6
5 eggs
3 egg whites
1 cup skim milk
1 bunch scallions (green onions), sliced
1 1/2 c. reduced fat Swiss cheese (could also use mozzarella or monterey jack)
6 oz. Canadian bacon, diced (could also use ham or cooked and crumbled bacon)
1/2 t. black pepper
Preheat the oven to 350. Coat 12 nonstick muffin cups with cooking spray. Whisk eggs, egg whites and milk in a large bowl. Stir in scallions, cheese, Canadian bacon and 1/2 t. pepper. Divide the egg...
See the full directions on my site
Nutritions

Calories
245

Sodium
589mg
24% DV

Fat
16g
25% DV

Protein
15g
30% DV

Carbs
9g
3% DV

Fiber
2g
10% DV

Not just your average chicken quesadilla recipe! Stuffed with sweet corn, zesty black beans, and sauteed peppers and onions, the cheesy, flavorful, Mexican-inspired meal is a family-friendly dinner for any night of the week. Garnish each plate with sour cream, salsa, guacamole, or pickled red onions, and serve the quesadillas with a side of tortilla chips, pico de gallo, and summer corn salad. It's a fast, fresh, and tasty supper!

1 T olive oil
1/2 sweet onion
1/2 red bell pepper
1 clove garlic
1 c cooked, chopped chicken
15.5 oz can black beans
1 c corn
3/4 t kosher salt
1/4 t cumin
1/4 t chili powder
1/4 t smoked paprika
ground black pepper ( to taste )
2 T chopped fresh parsley or cilantro
8 flour tortillas
1 c grated Monterey Jack cheese
1 c grated cheddar cheese
4
  • Heat olive oil in a large skillet over medium-high heat. Add the onion, bell pepper, and garlic; cook until lightly browned, about 1-2 minutes.
  • Reduce the heat to medium-low. Add the...
    See the full directions on my site
Nutritions

Calories
1815

Sodium
2358mg
98% DV

Fat
130g
201% DV

Protein
56g
112% DV

Carbs
90g
30% DV

Fiber
18g
75% DV