Crust-less Quiche Muffins with Peas, Leeks, and Ricotta

Recipe by Charna Sheinfeld, Nutrition Intern

Serves 12

Ingredients:

2 leeks, washed and sliced thinly
1 cup frozen peas
1 tablespoon water
1 garlic clove, minced
4 eggs
2 egg whites
1/2 cup low fat milk
1/4 cup low fat ricotta cheese
1/2 teaspoon salt
1/8 teaspoon pepper

Instructions: 

1. Preheat oven to 400 degrees F.
2. Spray a saute pan with olive oil spray. Add leeks and saute for 3-5 minutes.
3. Add peas and water and continue to saute another 3-5 minutes until they are no longer frozen and have a bright green color.
4. Add minced garlic and saute another minute. Allow to cool off the fire.
5. Meanwhile, in a mixing bowl, mix together remaining ingredients. Add cooled leaks and peas.
6. Fill mixture into muffin cups of a 12 hole muffin tin. Be sure to spray each muffin hole with nonstick spray.
7. Bake in preheated oven for 10 minutes. Lower heat to 350 degrees and continue to bake for another 10-15 minutes.

Serving Size: 1 muffin
Nutrition Facts: 

Calories: 60
Total Fat: 2 gm
Saturated Fat: 1 gm
Monounsaturated Fat:  1 gm
Polyunsaturated Fat: 0 gm
Cholesterol: 65 mg
Protein: 5 gm
Carbohydrate: 5 gm
Dietary Fiber : less than 1 gm
Sodium: 107 mg

Bonnie R. Giller, MS, RD, CDN, CDE  • BRG Dietetics & Nutrition, P.C.
brghealth.com • (516) 486-4569

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