Ham, Cheese, Broccoli BREAKFAST MUFFIN quiche w/egg and rice crust

Ham, Cheese, Broccoli BREAKFAST MUFFIN quiche w/egg and rice crust
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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 161.3
  • Total Fat: 10.3 g
  • Cholesterol: 112.7 mg
  • Sodium: 253.7 mg
  • Total Carbs: 7.4 g
  • Dietary Fiber: 0.4 g
  • Protein: 9.7 g

View full nutritional breakdown of Ham, Cheese, Broccoli BREAKFAST MUFFIN quiche w/egg and rice crust calories by ingredient
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Introduction

Satisfying and delicious way to start your morning routine. Bake ahead to make 8 portions ready for breakfast or snacking whenever you need them on the go! Nearly 10 grams of protein, 7 grams of carbs, and 163 calories. Easy recipe to modify with your favorite meat, cheese or veggie. Satisfying and delicious way to start your morning routine. Bake ahead to make 8 portions ready for breakfast or snacking whenever you need them on the go! Nearly 10 grams of protein, 7 grams of carbs, and 163 calories. Easy recipe to modify with your favorite meat, cheese or veggie.
Number of Servings: 8

Ingredients


    FILLING
    Eggs, 3 large
    Milk, 1%, 1/2 cup
    Cheddar Cheese, 1 cup, shredded
    Broccoli, fresh, 1 cup, chopped
    Ham, extra lean, (5% fat) 1/2 cup, diced
    Olive Oil, 1 TBLS
    Salt/pepper to taste

    CRUST
    Rice, 1 cup cooked
    1 Egg
    1/2 TBLS. olive oil
    Salt, pepper to taste
    Cooking spray


Directions

1.Cook rice according to directions. Mix ONE (1) egg and 1/2 TBLS. olive oil with rice in small bowl.
2.Saute' onions. broccoli and ham in 1 TBLS. olive oil in small skillet.
3.Whip THREE (3) eggs and 1/2 Cup milk by hand or mixer. Add chopped broccoli, sautéed ham, onions, cheese and salt/pepper and mix thoroughly.
4.Spray muffin tin with cooking spray. Fill 8 muffin cups with equal amounts of rice/egg mix (1/8 cup each). Press along sides and bottom to form crust. Spoon equal amounts of filling into each cup.
5. Bake at 350 for 20 min. Allow to cool slightly before removing. Slide knife around outer edge to release from pan. Store muffins in fridge or freezer. Reheat in microwave.



Serving Size: Makes 8 full size muffins/mini quiche

Number of Servings: 8

Recipe submitted by SparkPeople user ARTYBEE.

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