Asparagus Mini-Quiches

Source: dLife

A low fat quiche recipe using whole wheat tortillas and flavored with onion, mustard and cheddar cheese.

Nutrition Facts
Makes 12 servings
Amount Per Serving
Calories	178.7
Total Carbs	13.6g
Dietary Fiber	1.2g
Sugars	1.3g
Total Fat	7.7g
Saturated Fat	4.1g
Unsaturated Fat	3.6g
Protein	11.3g
Sodium	388.5mg
Dietary Exchanges Fat 1, Meat 1, Starch 1, Vegetable 1/4, Very Lean Meat 1/4
See the Detailed Nutritional Analysis
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1 butter flavored cooking spray
0.5 cup fresh chopped red onion
1 large garlic cloves, minced
0.33 cup fat free milk
6 egg whites
2 tsp dijon mustard
1 pinch salt (to taste)
1 pinch black pepper, ground (to taste)
6 tortilla, whole wheat
12 oz reduced fat sharp cheddar cheese
4 asparagus spears, fresh, small, thinly sliced into small discs

1 Preheat the oven to 375 degrees F.
2 Mist 12 cups of a standard size, nonstick muffin tin with cooking spray. Set aside.
3 Spray a small, nonstick skillet with cooking spray and place it over medium heat. Toss in the onion and garlic. Cook, mixing occasionally, for about 5 minutes, or until almost tender. Taking the pan off the heat, place to the side for later.
4 In a large measuring cup, blend the milk, egg whites, mustard, salt, and pepper. Whisk to mix well. Set aside.
5 With a 3 ¾ round cookie cutter, cut circles out of each tortilla. Fit each into one of the 12 cups in the prepared tin, taking care not to tear the circles.
6 Distribute the cheese, asparagus, and reserved onion combination between the cups.
7 Add the egg white mixture evenly into each cup until it is three-quarters filled. (If a small amount is left over, get rid of it.)
8 Bake for 20-22 minutes or until the egg-white mixture has set and the tortillas are evenly crisped around the edges. Serve right away.

If a cookie cutter isn't on hand, one can easily use a 3 3/4" diameter can, or cutting 3 3/4" circles using a butter knife. It is very important not to use low-carb tortillas, as this will cause them to burn instead of crisping.