HEALTHY MINI VEGETABLE QUICHES
These low-fat, low-cal, high protein and high fiber vegetable quiches are the perfect way to start your day. Go to my Youtube or Facebook page: "Nikki Dinki Cooking" for a "How To" video on making these!
Provided by Nikki Dinki Cooking
Categories Breakfast
Time 35m
Yield 12 mini quiches, 12 serving(s)
Number Of Ingredients 13
Steps:
- Sauté mushrooms for 2-3min in a pan sprayed with cooking spray over med heat.
- Add leeks, peppers and garlic and saute for another 5-7min.
- Add salt and pepper to taste.
- Turn off heat and put aside to semi-cool.
- Beat together eggs, milk, paprika, and hot sauce.
- Spray a muffin pan and pour egg mixture in muffin tins filling them 3/4 of the way full.
- Then add the vegetable mixture to each one and top with Parmesan cheese.
- Bake at 350 for approx 25min until golden brown.
- Eat immediately or cool on cooling rack and store in the fridge.
- To reheat put them on high in the microwave for 30sec to 1min or in the toaster oven on 400 degrees for 7-10min.
HEALTHY VEGETABLE QUICHE
On the quest for healthy and delicious food I have come up with this recipe. Feel free to change up to what vegetables you have on hand.
Provided by Jazmina
Categories Breakfast
Time 30m
Yield 6 mini quiches, 2 serving(s)
Number Of Ingredients 5
Steps:
- In a bowl mix:.
- 152 Grams: total of chopped spinach, mushrooms, green onion and dill. Season with salt and pepper.
- Spray a 6 serving muffin tray with oil or leave plain if using a silicon tray. Pack the muffin tins with the vegetable mix and top each tin with either 2 egg whites or with 1/4 cup liquid egg whites.
- Bake for 20mins @ 375.
- 3 mini quiches equals one protein and 1/3 vegetable serving on the bernstein diet. Serve warm with a quarter cantaloupe or a cup of blueberries.
- Delicious!
Nutrition Facts : Calories 120, Fat 0.6, Sodium 368.8, Carbohydrate 4.3, Fiber 1.4, Sugar 2, Protein 23.5
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