Ingredients:

-Nonstick cooking spray

-12 4-inch round thin slices lower sodium cooked ham

-1 ¼ cups seeded and chopped roma tomatoes

-½ cup thinly sliced green onions

-1 tablespoon snipped fresh basil or 1 tsp. dried basil, crushed

-¼ teaspoon black pepper

-⅔ cup finely shredded Parmesan cheese

-6 eggs, lightly beaten

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High-Protein & Low-Carb Breakfast

How to Make It:

Step 1

Preheat oven to 350 degrees F. Coat twelve 2 1/2-inch muffin cups with cooking spray.

Step 2

Line prepared muffin cups with ham. Divide tomatoes, green onions, basil and pepper among cups. Top with cheese. Pour eggs over tomato mixture.

Step 3

Bake 20 to 25 minutes or until puffed and a knife comes out clean. Cool in cups 5 minutes. Remove from cups. If desired, top with additional green onions and/or fresh basil. Serve warm.

TIPS

Tip: Look for a lower-sodium ham that has 450 mg sodium or less per 2 ounce serving.

NUTRITION FACTS:

Serving Size: 2 mini quiches

Per Serving: 159 calories; protein 15g; carbohydrates 5g; dietary fiber 1g; sugars 3g; fat 8g; saturated fat 4g; cholesterol 207mg; sodium 450mg.

Exchanges: 2 medium-fat protein

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