Mini Crab Quiche

crab-quiche.jpg
Number of Servings: 
6
Ingredients: 
3 slices 100% whole wheat bread, cut into 1/2-inch cubes
6 large omega-3 eggs
One 10-ounce box frozen cooked winter squash, thawed
1 cup preshredded reduced-fat Cheddar cheese
1/3 cup grated Parmesan cheese
1 cup crabmeat (about 6 ounces)
Nutrition Information: 

210 calories, 10g fat (4g saturated, 0.3g omega-3), 390mg sodium, 11g carbohydrate, 2g fiber, 21g protein, 40% vitamin A, 20% calcium, 10% iron

Instructions: 

Heat oven to 375F. Generously coat a 12-cup muffin pan with nonstick cooking spray. Divide the bread cubes evenly among the muffin cups. Set aside. Whisk together the eggs, squash, and two cheeses. Stir in the crab. Using a 1/4-cup measuring cup, pour the egg mixture into each of the muffin cups. Bake until golden brown, about 22 minutes.

Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com

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