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Mix It Up With Jenny - Have a Deliciously Happy New Year!

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Whole Wheat Spinach Ricotta Quiche Cups

(Family Features) - New Year's resolutions can be tricky to keep sometimes, especially when it comes to eating healthier. For a lot of folks, that means eating more salads and veggies sticks - which can get boring after a while. But the good news is that there are plenty of wonderful ways to use healthful ingredients to make recipes you'll really enjoy.

Here are a few of the ways I've found to add good-for-you foods to my menus: Fruit - Whole and cut-up fruit adds dietary fiber as well as vitamins to your meal. Canned fruit is fine, just make sure to use fruit canned in 100 percent juice or water, rather than syrup.
  • For breakfast, top some creamy, low-fat Greek yogurt with sliced strawberries, peaches or whole blueberries. Add a little drizzle of honey for a touch of sweetness.
  • Jazz up a salad with mandarin oranges, pineapple chunks or halved grapes.
  • Instead of a rich dessert, try baked apples or pears, or a refreshing fruit salad.
Vegetables - Eating vegetables with a wide range of colors gives your body more nutrients, such as fiber, folate, potassium and vitamins A and C. So have fun eating a rainbow of veggies such as sweet potatoes, corn, spinach and eggplant.
  • Make a veggie pizza topped with green peppers, onions, tomatoes and mushrooms.
  • Add shredded carrots or zucchini into meatloaf or pasta sauces.
  • Plan some vegetable main dish meals. Stir fries, soups, and veggie lasagnas are just a few ways to have a hearty meal with healthful benefits.
There are plenty of ways to enjoy eating well. This recipe, for example, uses whole wheat tortillas to make quiche cups instead of pie crusts. And by using lowfat evaporated milk instead of regular milk, you double the calcium and protein, making even your parties healthier. 

For more recipes to help you have a delicious new year, visit www.TheCookingMilk.com.
 
Jenny Harper is Consumer Test Kitchen Project Manager for the Nestlé Test Kitchens and VeryBestBaking.com.

Whole Wheat Spinach Ricotta Quiche Cups

Ingredients
  • Nonstick cooking spray
  • 1 package (10 ounces) whole-wheat 6-inch tortillas
  • 1 can (12 fluid ounces) Nestlé Carnation Evaporated Lowfat 2% Milk
  • 1 cup egg substitute or 4 large eggs
  • 1 cup chopped baby spinach leaves
  • 1/2 cup part-skim ricotta cheese
  • 1/2 cup (2 ounces) shredded Swiss cheese
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper

Preparation
    1. PREHEAT oven to 350°F. Spray 10, 2 1/2-inch muffin cups with nonstick cooking spray. Soften tortillas by heating in microwave on HIGH (100%) power for 10 seconds. Press tortillas into muffin cups to form quiche crusts.
    2. WHISK evaporated milk, egg substitute, spinach, ricotta and Swiss cheeses, salt and pepper in medium bowl until blended. Spoon about 1/2 cup of mixture into prepared quiche bases, dividing evenly. Stir mixture frequently to evenly distribute ingredients.
    3. BAKE for 30 to 35 minutes or until knife inserted near centers comes out clean and tortilla edges are lightly browned. Cool in pan for 5 minutes. Carefully remove quiches. Serve warm.

Preparation and Baking Time
40 minutes

Calories: 180g     Total Fat: 6g
Cholesterol: 15mg     Protein: 11g
Carbohydrates: 18g     Sodium: 280mg

Notes, Tips & Suggestions
  • 1/2 cup finely chopped ham maybe added to the milk mixture. (for space sake, this can be removed.)
  • Quiche cups can be made ahead and frozen. To reheat, place on baking sheet and bake in preheated 325° F oven for 25 to 30 minutes or, place in 2 to 4 quiche cups on microwave-safe plate and microwave on MEDIUM-HIGH (70%) power for 2 1/2 to 5 minutes or until hot.

SOURCE: Nestlé


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