Low Calorie Broccoli Quiche Breakfast Bites |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
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We make this for a quick and healthy meal on the go in my house. Just make the quiche in muffin tins, freeze what you want, and when you are ready to use the frozen bites, heat them in the microwave for a minute on each side. Just add a muffin and you are all set! Ingredients:
1/2 med onion, chopped |
1 carrot, grated |
1 tsp garlic, minced |
10 oz chopped broccoli |
1 cooking spray |
8 egg whites |
1 c skim milk |
2 c mozzarella cheese, grated |
1/4 tsp salt |
1/8 tsp pepper |
12 english muffins |
24 tsp ketchup |
Directions:
1. Have all your items out, ready to use, before making this.
2. Spray a regular size muffin tin with cooking spray. Preheat oven to 350 F.
3. In a pre-sprayed skillet over med-high heat, saute carrots and onions until they are tender. Add in the broccoli and garlic. Sweat the vegetables until most of the moisture is evaporated.
4. Combine egg whites, milk, salt, and pepper. Fold in the cheese.
5. Add vegetable mixture. Stir well.
6. Scoop into muffin pan, evenly filling each cup (little less than half way), since the quiche rises.
7. Bake for 20 to 25 minutes, until the top is golden around the edges. Let stand 10 minutes. Dump out of the muffin pan onto a cutting board or counter. Serve.
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