Veggie Quiche Bites

It must be spring, its Walk Kansas time! Walk Kansas is a program to encourage walking and healthy eating by K-State Research and Extension. Its always been a favorite activity of mine and I usually walk each day, but make a special effort not to miss during the Walk Kansas weeks. Each participant is part of a team and we don't want to let our team members down as we try to collectively cover the distance that it would take us across the state. Besides keeping walking records, we receive a weekly newsletter with tips and recipes to promote health. This week I tried the Veggie Quiche Bites and took them to a church covered dish brunch. Not a one was left!

Veggie Quiche Bites
(recipe makes 6 servings in regular muffin cups. I made mini-quiches in mini-muffin pans and made 24.)

Ingredients:
1 teaspoon olive oil
1 cup chopped vegetables (your choice: start with ¼ cup chopped onions, add any combination you like - bell peppers, mushrooms, tomatoes, spinach, broccoli, etc. I used green peppers and tomatoes for a colorful combination)
½ cup part-skim mozzarella cheese
¼ cup nonfat milk
5 large eggs
¼ teaspoon garlic powder
dashes of salt and pepper

Directions:
1. Preheat oven to 350 degrees F.
2. Coat (6) muffin cups with cooking spray. Heat a nonstick skillet over medium-high heat. Add oil and swirl to coat. Add vegetables and sauté for 3 minutes or until almost tender. Transfer vegetable mixture to a small bowl; cool for at least 3 minutes. then stir in cheese.
3. Combine milk and remaining ingredients, stirring with a whisk until blended. Stir in cheese/vegetable mixture. Divide mixture evenly among prepared muffin cups. Bake at 350 degrees for 20 minutes or until puffed and set. (Quiches will deflate slightly as they cool.) Serve warm.
Nutrition information per serving (for 6): 110 calories; 7 g fat; 4 g carbohydrate; 8 g protein; 1 g fiber; 160 mg sodium. 

This filled pan came home empty!