These crustless mini quiches are like portable omelets.Turkey sausage and sauteed mushrooms keep them light and savory. Guys, I have had them and they are great for Breakfast. Just make them ahead - refrigerate, and grab two or three, (that's either 180 - or - 270 Nutritious Breakfast Calories),on your way out the door if necessary. Now that is what I call ' Nutritious, Low Calorie, Good for you "FAST FOOD"! But these little guys are sooo... versatile, because they are small and satisfying. Perfect as finger food for your next cocktail party as well.
1 dozen mini quiches
Active Time: 30 minutes / Total Time: 1 hour
Nutrition Profile;Diabetes appropriate
Low saturated fat
8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces
1 teaspoon extra-virgin olive oil
8 ounces mushrooms, sliced
1/4 cup sliced scallions
1/4 cup shredded Swiss cheese
1 teaspoon freshly ground pepper
3 egg whites
1 cup 1% milk
1.Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray (see Tip).
2.Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.
3.Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.
4.Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.
Tips & Notes;
Make Ahead Tip: Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.
A good-quality nonstick muffin tin works best for this recipe. If you don't have one, line a regular muffin tin with foil baking cups.
Per quiche: 90 calories
5 g fat ( 2 g sat , 1 g mono ); 105 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 9 g protein; 0 g fiber; 217 mg sodium; 108 mg potassium.
(From EatingWell: April/May 2005) *
Enjoy ya'll and until tomorrow...
EAT WELL - LIVE WELL,
THOSE OF YOU LOOKING FOR YOUR NUTRITION QUIZ ANSWER KEY, it’s on the next post just below... Scroll down and there you go! Let me know how you did! Power on, Candace and Remember, I’ll be on WBAL/NBC for tomorrows 11 Fitness, showing My HOLLYWOOD SHOULDER ROUTINE. I’ll Repost the Video for you to follow after seeing the news, I’m on at 6:45!