We ended up with this delicious creation with less than 120 calories per quiche—oh yeah!
Ingredients
2 cups vegetables (we used 1 cup Kale, ⅓ cup tomato, ⅓ cup broccoli, ⅓ cup bell peppers — but feel free to substitute with your favorite veggies!)
3 oz Cabot Seriously Sharp Cheddar Cheese (Their packaging is awesome – It measures in oz along the side of the plastic!)
2 whole Eggs, 3 egg whites (we use
Eggland’s Best
eggs because they have 25% less saturated fat than other eggs)
-1 cup 1% Milk
-1 tsp freshly ground Black Pepper (and any of your favorite fresh spices and herbs)
Kitchen Supplies
– 6 cup non-stick cupcake/muffin pan
– 1 cookie sheet
– 1 bowl
– 1 whisk
– 1 spoon
– A cutting board with knife
Instructions
Preheat the oven to 375 degrees.
Prepare your veggies by cleaning and chopping them. Set aside. Shred and/or dice the cheese (Don’t worry about it being perfect, it will all melt into deliciousness anyways. ) Set aside.
In a medium-sized bowl, whisk the whole eggs with whites for 1 minute to help your eggs to gain volume. Whisk in the milk until combined. Stir in the cheese and black pepper. (Keep in mind, you made need to stir again in the future as the cheese is more densedenser and will likely settle in the bottom.)
Evenly distribute the veggies in your cupcake pan. Pour the egg, milk and cheese mixture over each cup as well, evenly distributing. (Kitchen tip: we used a large spoon to add the egg/milk/cheese mixture. It was much easier to add the milk and egg and cheese equally as our cubes settled to the bottom).
Place the filled cupcake on the empty cookie sheet (no one wants to have spills in their oven!) and bake for 45-50 minutes, or until the tops of the quiches are slightly brown.
Remove from oven, let cool for a few minutes before removing. Enjoy!
NUTRITION:
Nutritional Information, per 1 personalized quiche 117 calories, 6.6g fat, 3.8g saturated fat, 79mg cholesterol, 163 mg sodium, 190mg potassium, 5.6g carbohydrates, 1g fiber, 3g sugar, 9.4g protein 69% Vitamin A, 29% Vitamin C, 18% Calcium
