- Servings Per Recipe: 16
- Amount Per Serving
- Calories: 106.4
- Total Fat: 3.7 g
- Cholesterol: 63.6 mg
- Sodium: 275.5 mg
- Total Carbs: 11.6 g
- Dietary Fiber: 3.8 g
- Protein: 8.7 g
Veggie Heavy Healthy Quiche/Egg BakeSubmitted by: GRUMPYKIMI
IntroductionAfter looking through breakfast egg recipes none of them had enough veggies for my liking, so here is my combination of several recipes. Lots of veggies cuts down on the calories. I made a big recipe to freeze for an easy grab-and-go breakfast. Use whatever veggies you have on hand! After looking through breakfast egg recipes none of them had enough veggies for my liking, so here is my combination of several recipes. Lots of veggies cuts down on the calories. I made a big recipe to freeze for an easy grab-and-go breakfast. Use whatever veggies you have on hand!
5 cloves of garlic (I love garlic but reduce to 2-3 or so if you want to cut down on the garlic taste), minced
1 sweet yellow onion
4 stalks of broccoli, chopped
1 bundle of asparagus (about 20 large stalks), chopped in 1-in sections
1 red bell pepper, chopped
1 cup spring (green) onion, chopped
2 cups milk (nonfat organic)
5 egg whites
2 tbsp Dijon mustard
1 tsp nutmeg
4 sprigs parsley chopped
1 tsp black pepper
salt for seasoning (approx 1tsp)
0.5 cup feta cheese, small crumbles
0.15 cup Monterey jack cheese, shredded
0.15 cup 4 Cheese Mexican Blend, shredded
I used one large baking dish; however, you can split it up into muffin tins for individual servings. I saw an idea you can pour it into a crust as well. I plan on serving it with some brown rice heated with some honey and sliced almonds.
In large skillet, sautee onion and garlic (for approx 1 min)
Add broccoli, asparagus, and red pepper and cook until broccoli is starting to get soft (approx 5 min)
Sprinkle in green onion in the last 30 second of cooking.
Pour broccoli mixture into 8,5 x 11 baking dish
In a large bowl, mix together eggs (and whites) (lightly beaten), milk, seasonings, and parsley (everything else but the cheese)
pour egg mixture over broccoli mixture
sprinkle with cheese
bake at 350 for 40 minutes until browned and you can stick a knife in and it comes out clean.
Serving Size: Makes 16 servings in a 8.5x11 baking dish (approx. 2-in x 3-in)
Number of Servings: 16
Recipe submitted by SparkPeople user GRUMPYKIMI.