Spinach Parmesan Quiche Bites

Serves 8; 2 quiche bites per serving. Recipe is from the American Heart Association, which says to “serve these savory bites for a nutritious snack or pair them with a fresh fruit cup of kiwi fruit slices, cantaloupe cubes, strawberries and red grapes for breakfast.”

Cooking spray

1 (10-oz.) pkg. frozen chopped spinach, thawed and squeezed dry

1/4 cup chopped roasted red bell peppers

2 medium green onions, thinly sliced

1 tbl. plus 1 tsp. shredded or grated Parmesan cheese

1 cup egg substitute

1/2 cup fat-free milk

1 tsp. dry mustard

1?8 tsp. salt

1?8 tsp. pepper

1. Preheat the oven to 350 F. Lightly spray 16 cups of two 12-cup minimuffin pans with cooking spray.

2. Put the spinach in a medium bowl. With a fork, separate it into small pieces. Stir in the roasted bell peppers and green onions. Spoon into the minimuffin cups. Sprinkle 1/2 teaspoon Parmesan over each.

3. In a medium bowl, whisk together the remaining ingredients. Pour into the minimuffin cups. Fill the remaining 4 cups with water (to keep the pans from warping).

4. Bake for 18 to 20 minutes, or until a cake tester or wooden toothpick inserted in the center comes out clean. Transfer the pans to a cooling rack and let the quiche bites cool for 10 minutes. Using a thin spatula or flat knife, loosen the sides of the quiche bites. Serve warm.

5. Refrigerate leftovers in an airtight container for up to five days. To reheat, put 4 to 6 quiche bites on a microwaveable plate. Microwave, uncovered, on 100 percent power (High) for 45 seconds to 1 minute, or until warmed through.

Nutritional analysis per serving: 39 calories, 0.5 grams total fat, 0.0 grams saturated fat, 0.0 grams trans fat, 0.0 polyunsaturated fat, 0.0 monounsaturated fat, 1 milligram cholesterol, 151 milligrams sodium, 4 grams carbohydrates, 1 gram fiber, 2 grams sugar, 5 grams protein.