Smoked chicken and broccoli mini quiche
Nutritional Info
- Servings Per Recipe: 12
- Amount Per Serving
- Calories: 182.9
- Total Fat: 6.5 g
- Cholesterol: 101.1 mg
- Sodium: 256.2 mg
- Total Carbs: 22.8 g
- Dietary Fiber: 3.1 g
- Protein: 9.7 g
View full nutritional breakdown of Smoked chicken and broccoli mini quiche calories by ingredient
Introduction
Delicious mini quiches which, with approximately 152 calories per serving, can be eaten at any time of the day. The main ingredients are smoked chicken, broccoli and feta, but these can be substituted for other similar fillings. Delicious mini quiches which, with approximately 152 calories per serving, can be eaten at any time of the day. The main ingredients are smoked chicken, broccoli and feta, but these can be substituted for other similar fillings.Number of Servings: 12
Ingredients
-
12 slices wholewheat/brown bread
5 eggs
1/2 cup milk
1/3 cup feta cheese
1/4 smoked chicken breast
8 cherry tomatoes
1/4 bunch broccoli
5 mushrooms
1 tsp garlic, crushed
Margarine, to line the oven pan
Salt and pepper to taste
Directions
1) Preheat the oven to 160 degrees Celsius (or 320 degrees Fahrenheit).
2) Line a muffin pan using melted margarine.
3) Use a rolling pin to flatten the bread slices, and using a round cookie cutter or large coffee cup, cut circles out of the bread slices. Place these bread circles in each division of the muffin pan.
4) Steam the broccoli for 3 minutes.
5) Place the eggs, milk, half of the feta cheese, smoked chicken (cut in cubes), tomatoes (cut up), steamed broccoli (cut up into smaller pieces), mushrooms, garlic, salt and pepper in a bowl and mix together.
6) Fill up the muffin cups with the mixture.
7) Top the quiches with the rest of the feta cheese.
8) Place quiches in oven for 20 - 25 minutes, or until egg has set.
Serves 12
** The calories in this recipe can be lowered by using lower-calorie substitutes or different ingredients. I used these ingredients because they were available in my kitchen and anyone can make it, whether starting out eating healthily or aPlease let me know via a comment if you have tried my recipe or a variation of my recipe. Thanks!
Serving Size: 12 (using a standard-size muffin pan)
Number of Servings: 12
Recipe submitted by SparkPeople user RANDOMAPRICOT.
2) Line a muffin pan using melted margarine.
3) Use a rolling pin to flatten the bread slices, and using a round cookie cutter or large coffee cup, cut circles out of the bread slices. Place these bread circles in each division of the muffin pan.
4) Steam the broccoli for 3 minutes.
5) Place the eggs, milk, half of the feta cheese, smoked chicken (cut in cubes), tomatoes (cut up), steamed broccoli (cut up into smaller pieces), mushrooms, garlic, salt and pepper in a bowl and mix together.
6) Fill up the muffin cups with the mixture.
7) Top the quiches with the rest of the feta cheese.
8) Place quiches in oven for 20 - 25 minutes, or until egg has set.
Serves 12
** The calories in this recipe can be lowered by using lower-calorie substitutes or different ingredients. I used these ingredients because they were available in my kitchen and anyone can make it, whether starting out eating healthily or aPlease let me know via a comment if you have tried my recipe or a variation of my recipe. Thanks!
Serving Size: 12 (using a standard-size muffin pan)
Number of Servings: 12
Recipe submitted by SparkPeople user RANDOMAPRICOT.