Crustless Tasty Mini Quiches
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 24
Ingredients
* Imitation Alaskan King Crab, 16 oz (One large package or two small packages* Onions, raw, 1 cup, chopped * Mushrooms, fresh, 2 cup, pieces or slices (remove)* Broccoli, fresh, 2 cup, chopped * Breadcrumbs, 1 cup * Egg, fresh, 12 large (or approx. 1.5 cups egg beaters)* Egg white, 12 large (or approx. 1.5 cups egg white substitutes)* Cottage Cheese, 1% Milkfat, 24 oz * Parmesan Cheese, shredded, 1 cup* Feta Cheese, 1.5 cup, crumbled * Buttery Flavour Pam (1/2 second spray in 24 muffin tins and a generous spraying of veggies during saute)
Preheat oven to 350. On a chopping board, cut up the onions, mushrooms and broccoli into similar size pieces, diced but not too small. Saute in nonstick cooking spray (recommended: Pam butter flavor) and go ahead and generously spray bottom of the pan and the top of the veggies so everything has a little flavor and browns up nicely. Once you have veggies going, chop up the imitation crab meat into small chunks and then dump those into the mixture to cook for a few minutes, too. Mixture will fill your large saute pan and should not be overcooked but nice and soft. While that portion is cooking, spray non-stick spray on your 24-muffin tins generously, very generously, as there is no crust to this quiche to save calories and you want to make sure they pop out easily when done. Now take the dozen eggs, the dozen egg whites (or equivalent substitutes) and in a bowl, use a whisk or a hand blender and whip together with the cottage cheese. Take breadcrumbs and sprinkle a tinsey-tiney bit in the bottom of each tin, about 1/2 a tablespoon. Next do the same with the parmesan cheese, splitting up the one cup into all 24 tins. (This will not look like a lot but it basically makes a tasty crust without the calories of pastry.) Now dump in a little of the saute mixture into each tin - just eyeball it and spread it evenly between all 24 quiches. Give the egg & cottage cheese mixture one updated hand whip to make sure it's all emulsified, and then pour mixture into each tin, making sure to leave a little room at the top as eggs puff up and you do not want to overflow. Lastly, sprinkle the feta cheese mixture evenly dropping crumbles onto each quiche. Bake for 25-35 mins at 350, then when they do not "jiggle" when you shake the pan, turn up the heat to 450 on either bake or broil for just a few minutes to give a little crispiness to the top and sides of each quiche. Take them out, serve immediately or put into a freezer container and have a healthy quiche ready for breakfast or a snack at anytime. (From freezer, zap in microwave 2mins15secs for perfect doneness.) Enjoy!
Number of Servings: 24
Recipe submitted by SparkPeople user JESSROE74.
Number of Servings: 24
Recipe submitted by SparkPeople user JESSROE74.
Nutritional Info Amount Per Serving
- Calories: 135.4
- Total Fat: 6.3 g
- Cholesterol: 121.4 mg
- Sodium: 482.2 mg
- Total Carbs: 4.7 g
- Dietary Fiber: 0.4 g
- Protein: 14.2 g
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