Real men do eat quiche--or will when it's stuffed with Canadian bacon and cheese. Served over salad, these quiches make an elegant lunch or a quick, healthy dinner. You can also make them in advance, store them in the refrigerator, and let the kids have one or two for a healthy after-school snack.

Makes 6 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy

5 eggs
3 egg whites
1 cup low-fat buttermilk or low-fat milk
1 bunch scallions, sliced
1 1/2 cup shredded reduced-fat Swiss cheese
6 ounces Canadian bacon, diced
1/2 teaspoon freshly ground pepper, plus more to taste
2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
2 teaspoons Dijon mustard
12 cups mixed salad greens
2 large tomatoes, cut into wedges

1. Preheat oven to 350°F. Coat 12 nonstick (1/2-cup) muffin cups with cooking spray (see Tip).
2. Whisk eggs, egg whites and buttermilk (or milk) in a large bowl. Stir in scallions, cheese, bacon and 1/2 teaspoon pepper. Divide the egg mixture evenly among the prepared muffin cups.
3. Bake until the eggs are cooked and beginning to brown on top, 25 to 28 minutes. Run a knife around edges to loosen the quiches from the cups.
4. Meanwhile, whisk lemon juice, oil, mustard and pepper to taste in a large bowl. Add salad greens to the bowl; toss to coat with the dressing. To serve, divide the salad among 6 plates and top with tomato wedges and 2 quiches each.

NUTRITION INFORMATION: Per serving: 268 calories; 13 g fat (4 g sat, 7 g mono); 202 mg cholesterol; 13 g carbohydrate; 25 g protein; 4 g fiber; 677 mg sodium.
Nutrition bonus: Vitamin A (90% daily value), Vitamin C (60% dv), Folate (46% dv), Calcium (40% dv).

TIP: Use a good quality muffin tin or muffin liners.

MAKE AHEAD TIP: Wrap each quiche in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds. | Equipment: Muffin pan with 12 (1/2-cup) muffin cups