Easy Cheesy Crustless Quiche
- Number of Servings: 6
Ingredients
1 tablespoon cooking oil1/2 medium onion, diced (about 1 cup or 110 grams)1/2 medium bell pepper, chopped1 medium (120 grams) tomato, diced2 cups (60 grams) baby spinach10 large (50 grams each) whole eggs, beaten1/3 cup (80 grams) non-fat milk (or milk of choice)1/3 cup (40 grams) whole wheat flour1/2 teaspoon salt1/8 teaspoon black pepper or Mrs. Dash3 ounces (about 1 cup) shredded low fat cheddar cheese6 oz Light Life - Gimme Lean Ground Sausage
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.
Serving Size: 2 quiches
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.
Serving Size: 2 quiches
Nutritional Info Amount Per Serving
- Calories: 231.9
- Total Fat: 11.5 g
- Cholesterol: 313.3 mg
- Sodium: 568.8 mg
- Total Carbs: 12.2 g
- Dietary Fiber: 3.0 g
- Protein: 19.4 g
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