Magic Mini Quiches


Add your favorite veggies (broccoli, asparagus, carrots) and pump up the flavor with your favorite herbs and spices. This basic recipe is flexible and simple – and great to have on hand for fast breakfasts you can reheat or eat cold.


NUTRITIONAL INFORMATION:
PER SERVING

Calories: 192
Fat: 7g
Protein: 20g
Carbohydrate: 11g
Fiber: 2g
Cholesterol: 18mg
Sodium: 499mg

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Ingredients

Non-stick cooking spray
6 saltine crackers, finely crushed
2 tablespoons grated Parmesan cheese
2 cups frozen broccoli florets
½ cup frozen whole kernel corn
¾ cup reduced fat Cheddar cheese, shredded
16 oz. egg substitute
    (such as Egg Beaters or Better ‘n Eggs)

PREPARATION
•  Preheat oven to 350°F. Spray 12 regular muffin cups generously with cooking spray; set aside.
•  Mix cracker crumbs and Parmesan cheese in small bowl; set aside.
•  Place broccoli in medium microwave-safe bowl with 1 tablespoon water and cover. Microwave on HIGH for 2 minutes. Drain well and chop into small pieces.
•  Spoon cooked broccoli evenly into muffin cups, then top evenly with corn, cracker/cheese mixture and cheese. Pour egg substitute into the cups, dividing evenly.
•  Bake 18 - 22 minutes or until the mixture puffs up, and a knife inserted in the center of a cup comes out clean.
•  Remove from oven and allow to rest for 2 minutes.
•  Run a table-knife around edge of each cup to loosen the quiches for serving.




Servings: 4
3 mini quiches each








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