Southwest Mini Quiche


Wednesday, May 7th 2008, 2:35 pm
By: News 9


1 large chicken breast, (6 oz) cooked and cubed small
2 Tablespoons onions, chopped
3 Tablespoons fat free half and half cream
1 1/4 cup egg substitute
1/4 medium bell peper, any color, chopped
1/2 cup frozen corn
6 corn tortilla
1/2 cup cheddar cheese, low fat
Taco seasonings

Homemade Taco Seasonings:
1 teaspoon instant minced onion
1 teaspoon chili powder
1/2 teaspoon cumin powder
1/2 teaspoon crushed red pepper
1/2 teaspoon instant minced garlic
1/4 teaspoon oregano

  1. Preheat oven to 350 degrees.
  2. Spray 12-cup muffin pan with nonstick spray.
  3. Quarter the tortillas and place 2 quarters in each muffin cup.
  4. Place a spoonful of chicken in each tortilla cup.
  5. Mix onions, cream, egg substitute, peppers, corn and taco seasoning in bowl.
  6. Pour scan 1/4 cup of mixture over chicken.
  7. Bake for 25 minutes, remove and top with cheese.

Makes 12 mini quiche, 2 per serving

Nutrition Facts per serving:
        Calories:  160        Carbohydrate:  18 grams        Protein:  17 grams
        Fat:   3 grams        Sodium:   210 mg                    Fiber:    3 grams

Menu suggestion: Southwest Mini Quiche
                                  Mixed fruit
                                  Black beans
                                  Milk