Easy Cheesy Crustless Quiche

By wing118677

Ingredients

• 1tablespoon1 tablespoon cooking oil
• 1/2medium1/2 medium onion, diced (about 1 cup or 110 grams)
• 1/2medium1/2 medium bell pepper, chopped
• 1medium1 medium (120 grams) tomato, diced
• 2cups2 cups (60 grams) baby spinach
• 10large10 large (50 grams each) whole eggs, beaten
• 1/3cup1/3 cup (80 grams) 2% milk (or milk of choice)
• 1/3cup1/3 cup (40 grams) all purpose flour
• 1/2teaspoon1/2 teaspoon salt
• 1/8teaspoon1/8 teaspoon black pepper
• 3ounces3 ounces (about 1 cup) shredded cheddar cheese

Details

Adapted from blog.myfitnesspal.com

Preparation

Step 1

Preheat oven to 350 degrees F. Use cooking oil to grease a nonstick muffin pan and set aside.

While oven is preheating, heat the oil in a large nonstick skillet over medium-high heat. Sauté onions for 5 minutes, until soft; add bell peppers, tomato and salt, and sauté for another 3 to 4 minutes. If using sausage, then add along with bell peppers and tomatoes and sauté for another 5 to 7 minutes.

Add spinach and cook until wilted, about 1 minute more. Set aside.

In a large bowl, whisk the eggs, milk, flour, cheese, salt and pepper until well combined.

Portion out the vegetable (and sausage) mixture into 12 muffin wells. Pour the egg mixture on top, and bake for 25 to 30 minutes until firm.



Serves: 6 | Serving Size: 2 quiches

Per serving: Calories: 237; Total Fat: 15g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 367mg; Sodium: 413mg; Carbohydrate: 8g; Dietary Fiber: 1g; Sugar: 1g; Protein: 15g

Nutrition Bonus: Potassium: 222mg; Iron: 12%; Vitamin A: 30%; Vitamin C: 22%; Calcium: 16%

Energizing Tips (optional)

Add in 6 ounces of chicken sausage, finely minced, before baking (see instructions above) to up calories, fat, protein and flavor. (Per serving: Calories: 292; Total Fat: 18g; Carbohydrate: 9g; Dietary Fiber: 1g; Sugar: 1g; Protein: 21g)

Serve with 1 cup of baby greens for more vitamins and minerals. (Per serving: Calories: 287; Total Fat: 15g; Carbohydrate: 9g; Dietary Fiber: 2g; Sugar: 1g; Protein: 15g)

Serve the quiches with 1 whole wheat English muffin for more calories, carbs and fiber. This makes a quick on-the-go breakfast. (Per serving: Calories: 371; Total Fat: 16g; Carbohydrate: 35g; Dietary Fiber: 5g; Sugar: 6g; Protein: 21g)