Mini Veggie Quiches
Here on the Ranch we are trying to eat a little healthier and watch all those fat calories but we refuse to give up flavor and some of our favorite meals.
Quiche is one of those lovely versatile dishes that can be eaten cold or hot, for breakfast, lunch or dinner and it can contain so many different ingredients and flavors. We do love quiche, all quiches, sometimes we just throw a few leftovers together and make a quiche. But some quiches just contain too many calories for us right now so we had to create a lower calorie, lower fat quiche.
These mini quiches are pre-portioned, loaded with veggies and are a great meatless meal. So whether we just grab one (or two) on the go or set up a special meal, these little quiches will satisfy us without guilt!
Two of these mini quiches are less than 250 calories.
Mini Veggie Quiche
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Ingredients
- 1 Tablespoon olive oil
- 1/2 onion, diced, (1 cup)
- 1/2 bell pepper, chopped
- 1 medium tomato, diced
- 1 cup frozen spinach, defrosted
- 10 eggs, beaten
- 1/3 cup non fat milk
- 1/3 cup flour
- 1/2 teaspoon salt
- 1/8 teaspoon black pepper
- 1 cup shredded cheddar cheese
Instructions 1. Preheat oven to 350 degrees F. 2. Spray a muffin pan (12 wells) with a cooking spray and set aside. 3. Wring all the excess water from the spinach using paper or cloth towel 4. Heat the oil in a large skillet or wok over medium-high heat. Sauté onions until soft (about 5 minutes), add bell peppers, tomato and salt, and sauté for another 3 to 4 minutes. 5. Add spinach and gentle stir to combine, remove from heat. Set aside. 6. In a large bowl, whisk eggs, milk, flour, cheese, salt and pepper until well combined. 7. Portion out the vegetable mixture into muffin wells. Pour the egg mixture on top, and bake for 25 to 30 minutes until firm.
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