Directions:
- Preheat oven to 375ºF. Lightly coat (3) nonstick mini muffin pans with cooking spray or butter.
- In a skillet, saute the mushrooms until dry and lightly browned, about 10 minutes. Add the shallots to the skillet and saute until they are translucent. Place in a mixing bowl. In the same skillet with a little bit of butter, saute the spinach until it is just wilted but still bright green, about 2 minutes. Add to mixing bowl.
- In a separate bowl, whisk the eggs, eggs whites, milk and salt and pepper.Add in the cheese, the ham and the other sauteed ingredients. Mix well and spoon into muffin pans until they are about 1/2 full.
- Bake until the quiches are well risen and golden brown, about 20 or 25 minutes. When done cool in the muffin pan for 5 minutes.
- Optional ingredients:.Cooked bacon or sausage.; Chopped red or green pepper, sauteed.; Leek, chopped and sauteed.; Any kind of cheese, shredded.; Cooked broccoli, finely chopped.; Nutmeg, a dash to taste.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 64.25 Kcal (269 kJ) | ||
| Calories from fat | 25.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.83g | 4% | |
|---|---|---|---|
| Cholesterol | 67.09mg | 22% | |
| Sodium | 124.18mg | 5% | |
| Potassium | 179.05mg | 4% | |
| Total Carbs | 3.07g | 1% | |
| Sugars | 1.29g | 5% | |
| Dietary Fiber | 0.49g | 2% | |
| Protein | 6.82g | 14% | |
| Vitamin C | 2.4mg | 4% | |
| Iron | 0.8mg | 4% | |
| Calcium | 53.2mg | 5% | |
| Amount Per 100 g | |||
| Calories | 84.55 Kcal (354 kJ) | ||
| Calories from fat | 33.55 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.73g | 4% | |
|---|---|---|---|
| Cholesterol | 88.29mg | 22% | |
| Sodium | 163.42mg | 5% | |
| Potassium | 235.62mg | 4% | |
| Total Carbs | 4.04g | 1% | |
| Sugars | 1.7g | 5% | |
| Dietary Fiber | 0.64g | 2% | |
| Protein | 8.98g | 14% | |
| Vitamin C | 3.1mg | 4% | |
| Iron | 1mg | 4% | |
| Calcium | 70.1mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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