Penn Herb Wellness Guide
Mini Crab Quiche
Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Frozen winter squash, sliced bread, crab, eggs, and cheese are stuffed into muffin tins to create quick quiches.
Ingredients
- 3 slices 100% whole wheat bread, cut into 1/2-inch cubes
- 6 large eggs
- 1 10 ounce box frozen cooked winter squash, thawed
- 1 cup preshredded reduced-fat Cheddar cheese
- 1/3 cup grated Parmesan cheese
- 1 cup crabmeat (about 6 ounces)
Directions
- Heat oven to 375 F. Generously coat a 12-cup muffin pan with nonstick cooking spray. Divide the bread cubes evenly among the muffin cups. Set aside.
- Whisk together the eggs, squash, and two cheeses. Stir in the crab. Using a 1/4-cup measuring cup, pour the egg mixture into each of the muffin cups. Bake until golden brown, about 22 minutes.
Recipe courtesy of the National Fisheries Institute
Nutrition Facts
Calories 301
Calories from Fat 134 (45%)
(23%)Total Fat 15g
(36%)Saturated Fat 7g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
(87%)Cholesterol 260mg
(26%)Sodium 623mg
(10%)Potassium 362mg
Total Carbohydrate 15g
(6%)Dietary Fiber 2g
Sugars 3g
Sugar Alcohols 0g
(55%)Protein 28g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
Copyright 2024 TraceGains, Inc. All rights reserved.
Read our healthy recipe definitions.
Learn more about TraceGains, the company.
The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.