Spinach & Parmesan Bites

Cooking spray 670g fresh spinach, chopped ¼ cup red pepper, chopped 2 medium onions, thinly sliced 8 tsp Parmesan, grated 4 eggs ½ cup low fat milk 1 tsp Mustard tsp ground nutmeg tsp salt tsp pepper

Preheat the oven to 180°C. 1. Lightly spray 12-cup mini muffin pans with cooking spray (only spray 16 of the 24 cups as the others will be filled with water).

2. Heat a frying pan on medium heat and cook the spinach until soft.

Once cooked drain the liquid from the pan and flatten the spinach with a spoon to remove all liquid and drain.

3. In the same pan, lightly cook the chopped red pepper until soft.

4. Put the spinach in a medium bowl. With a fork, separate it into small pieces.

Stir in the red peppers and onions. Spoon into the muffin cups.

Sprinkle ½ tsp Parmesan over each muffin cup.

5. In a medium bowl, whisk together the remaining ingredients.

Pour into the muffin cups. Pour water into the remaining eight muffin cups.

6. Bake for 18-20 min, or until a cake tester or wooden toothpick inserted in the centre comes out clean.

Transfer the muffin pans to a cooling rack and let the quiche bites cool for 10 min.

Using a thin spatula or flat knife, loosen the sides of the quiche bites. Serve warm.

7. Refrigerate leftovers in an airtight container for up to five days.

To reheat, put 4-6 quiche bites on a microwaveable plate and microwave, for 45 sec to 1 min.

Nutritional information per serving Energy (kcal): 154 Energy (Kj): 6441 Carbohydrate (g): 12 Of which sugars (g): 3 Protein (g): 13 Fat (g): 7 Saturated fat (g): 2 Fibre (g): 3 Sodium (mg): 227