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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

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	13.6 g

Dietary Fiber	1.2 g

Sugars	1.3 g

Total Fat	7.7 g

Saturated Fat	4.1 g

Unsaturated Fat	0.0 g

Potassium	44.7 mg

Protein	11.3 g

Sodium	388.5 mg

Dietary Exchanges 7.7 Fat, 0.2 Vegetables, 1.0 Meat, 0.0 Milk, 0.7 Starch, 0.2 Lean Meat

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

Directions

Preheat the oven to 375 degrees F.
Mist 12 cups of a standard size, nonstick muffin tin with cooking spray. Set aside.
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.
In a large measuring cup, blend the milk, egg whites, mustard, salt, and pepper. Whisk to mix well. Set aside.
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.
Distribute the cheese, asparagus, and reserved onion combination between the cups.
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.)
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.