Ok, ok, I am back to cooking real meals. I'm giving muffins and soups/chilis a break in favor of trying recipes like this amazing one. This is now officially on my regular menu. With relatively cheap ingredients, it's not too much of a stretch to do so.
Talk about delicious and healthy all at once! You would never guess that each one of these delicious quiches is less than 75 calories, nor will you guess that they are made with a sausage substitute! They are cute, yummy, and a great breakfast/lunch/dinner/party item. They really aren't that difficult to make either.
If you make them for yourself, you'll actually end up with some leftovers. I typically eat three and pair them with fruit on the side- I have found that grapes, kiwis, and strawberries compliment them quite nicely.
Ingredients:
-5 eggs
-3 egg whites
-3/4 cup 1% milk
-3 Morningstar sausage patties
-1 large tomato
-1 small onion
-1/4 cup part skim mozzarella cheese
Directions:
-Set oven to 325 (place rack in center of oven)
-In a medium frying pan, brown up sausages
-Once cooked, chop sausage up and keep on a small plate
-Chop tomato and onion and cook up in the medium frying pan (2-5 minutes)
-Add chopped sausage to tomato and onion mix and cook (2-5 minutes)
-In separate bowl, whisk eggs, egg whites, milk
-In a heavily sprayed muffin tin, dollop sausage/veggie mix
-Sprinkle cheese over sausage/veggie mix
-Pour egg/milk mixture over cheese/sausage/veggie mix
-Cook in oven for 25-35 minutes (tops should start to brown lightly)
-Makes 12 mini quiches
Nutrition (per quiche): 74.1 calories, 3.3g fat, 92.5mg cholesterol, 117mg sodium, 3.5g carb, .55g fiber, 7.5g protein
Note: These totals reflect 1 cup of milk, but I actually used 3/4 cup (you can probably use less than that!).
The beauty of this recipe is that you can pick and choose your meats, veggies, and cheese. You can also experiment with fruit! I think an apple and cheddar quiche would be delicious!
I found this on the Cooking Light site. I made many modifications though. Here is the original recipe: http://www.eatingwell.com/recipes/mini_mushroom_sausage_quiches.html
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