Olive oil cooking spray
1 (10 ounce) package frozen chopped spinach - thawed, drained
and squeezed dry
1/4 cup low-fat sour cream
2 tablespoons minced shallots
1 cup evaporated skim milk
1/4 teaspoon salt
1/8 teaspoon pepper
2 egg whites
1 egg
3/4 cup caramelized onions (about 3 cups uncooked)
1/3 cup chopped Canadian bacon
1/4 cup shredded reduced-fat Monterey Jack cheese

Directions
1. Preheat oven to 350 degrees.
2. Lightly spray 6 cups of muffin pan or ramekins with olive oil spray.
3. Combine the spinach, sour cream, and shallots in a small bowl. Combine the evaporated milk, salt, pepper, egg whites, and egg in a medium bowl, and stir well with a whisk. Stir 1/3 cup milk mixture into spinach mixture.
4. Spoon the spinach mixture into bottoms of muffin pan. Add caramelized onions, and top with bacon and cheese. Pour the remaining milk mixture over cheese. Place muffin pan in oven, and bake at 350 degrees for 45 minutes or until set. Let quiche cups stand 10 minutes.