Mini Quiches

This is an old favorite. Easy to make and delicious. You will need a mini muffin pan but it's a good investment and something you will use often. I know you can buy these already made and packaged but it's cheaper and more rewarding to make your own. Plus you can make ahead and have a lot of them on hand for emergencies.

Don't forget to review the exercise at bottom of recipe.

Ingredients:

Filling- 2 and 1/2 oz can of deviled ham (this works really well with these quiches and so easy to use but you can use any kind of ham as long as chopped very small).
1 med onion, minced
1/4 to 1/3 cup grated Swiss cheese
2 eggs
1/2 c milk ( at least 1 %)
dash nutmeg
dash pepper
1 recipe of cream cheese pastry (below)

Pastry
3 oz cream cheese softened
1/2 c of unsalted butter or margarine
1 to 1 1/2 cup flour
Mix and form into a ball and chill for 15 minutes to 1/2 hr.

Divide pastry into 24 balls and spread into each muffin cup.
Saute onion lightly in small amount of butter
Put small amount of ham into bottom of pasty , then add pinch of onion and pinch of cheese.
(You can cover and refrigerate these at this point to finish later if desired).
Beat eggs, milk and seasonings together. Pour over each leaving about a 1/4 in space at top.
Bake at 450 degrees for 10 min then reduce heat to 350 and bake an additional 10 min. Can be served hot or cold.

Exercise tip of the day

Let's target those a bunch of areas today. This one is great for the back, hamstrings, glutes and biceps. It does require a resistance band that you can pick up at any sporting goods store or WalMart, etc.

It's called the bent-leg dead-lift band curl.

Stand on a resistance band with your feet slightly apart, holding the handles with your palms facing forward. Bend your knees slightly, and keeping your back straight, lower the handles toward the floor.
Squeeze your hamstrings and glutes to pull yourself back up to start. As you rise, curl the handles to your chest. Lower your arms and repeat the sequence 12 times. Increase the reps as your tolerance improves.