Preheat oven to 400� Fahrenheit. Lightly spray two mini muffin pans with cooking spray.

Heat olive oil in a large pot over medium heat. Add onion and cook until clear, about seven minutes. Add garlic and cook 30 seconds. Stir in damp spinach and cover. Cook to just wilt, about three minutes. Remove from heat and set aside.

Beat eggs in a bowl and stir in ricotta, cheddar cheese, mustard, nutmeg, salt and pepper.

Place a cracker in the bottom of each cup. Add a generous tablespoon of vegetables to each muffin cup, being careful to gently squeeze out any excess water. Spoon two tablespoons egg and cheese mixture on top to fill the cups. Sprinkle tops with a pinch of Parmesan cheese. Bake 25 to 30 minutes, until eggs are set and the tops are golden in a few spots.

2 mini quiches contain:

Calories

180

Fat

12g

Saturated Fat

Trans Fat

5g

0g

Cholesterol

170mg

Sodium

290mg

Total Carbohydrate

7g

Dietary Fiber

1g

Sugars

1g

Protein

12g

Vitamin A

53 percent DV

Vitamin C

13 percent DV

Calcium

17 percent DV

Iron

10 percent DV