Mini Vegetable Quiche

This is a quick and easy recipe to help you incorporate more vegetables into your diet, starting at breakfast when this may be a challenge.  Eating this mini quiche – hot or cold – on a whole grain sandwich thin or with a piece of fruit will start your day off with protein,  vegetables, and either a serving of whole grains or fruit, making this an ideal breakfast choice.

Yields 12 mini quiches

INGREDIENTS

  • 8 ounces baby portabella mushrooms 
  • 1 medium leek
  • 12 medium red pepper
  • 12 medium green pepper
  • 3 garlic cloves
  • salt
  • pepper
  • 3 eggs
  • 7 egg whites
  • 1 cup 1% milk
  • 1 teaspoon paprika
  • 12 teaspoon hot sauce
  • ¼ cup parmesan cheese

DIRECTIONS

  1. Sauté mushrooms for 2-3 minutes in a pan sprayed with cooking spray over medium heat.
  2. Add leeks, peppers and garlic and sauté for another 5-7 minutes.
  3. Add salt and pepper to taste.
  4. Turn off heat and put aside to semi-cool.
  5. Beat together eggs, milk, paprika, and hot sauce.
  6. Spray a muffin pan and pour egg mixture in muffin tins filling them 3/4 of the way full.
  7. Then add the vegetable mixture to each one and top with Parmesan cheese.
  8. Bake at 350 for approximately 25 minutes until golden brown.
  9. Eat immediately or cool on cooling rack and store in the fridge.
  10. To re-heat put them on high in the microwave for 30 seconds to 1 minute or in the toaster oven on 400 degrees for 7-10 minutes.

Nutrition: Calories per serving:  58.3, Total fat: 2.2 g, Saturated fat: 0.9 g, Cholesterol: 49.4 mg, Total carbohydrate:  4 g, Protein: 5.8 g

Resource:  http://www.food.com

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