Canadian Bacon and Scallion Mini Quiches

These mini quiches make an excellent breakfast, lunch or dinner.  Make them ahead and store them in your fridge for an easy breakfast in the morning or freeze, individually wrapped in plastic wrap, in the freezer.  Add a piece of toast or a muffin and some fruit and you have a breakfast fit for a king!  For lunch or dinner, serve with a mixed green salad with lemon vinaigrette (equal parts lemon juice and olive oil seasoned with salt and pepper.)  These are perfect for kids too due to their small size!

Canadian Bacon and Scallion Mini Quiches (adapted from eatingwell.com)
  
5 eggs
3 egg whites
1 cup skim milk
1 bunch scallions (green onions), sliced
1 1/2 c. reduced fat Swiss cheese (could also use mozzarella or monterey jack)
6 oz. Canadian bacon, diced (could also use ham or cooked and crumbled bacon)
1/2 t. black pepper

Preheat the oven to 350.  Coat 12 nonstick muffin cups with cooking spray.  Whisk eggs, egg whites and milk in a large bowl.  Stir in scallions, cheese, Canadian bacon and 1/2 t. pepper.  Divide the egg mixture evenly among prepared muffin cups.  Bake until the eggs are cooked and beginning to brown on top, 25-28 minutes.  Let rest for 10 minutes then run a knife around the edges to loosen the quiches from the cups. 

Serves 6 (2 quiches each at 91 calories per quiche) according to my calculator on loseit.com