Ever since we tried South Beach diet, my husband has become a big Quiche fan. I don’t like the healthy version from South beach which is loaded with spinach, nor do I like the ones that we get in store as its too creamy, buttery and cheesy for my palate. Sometime back my husband had got some mini Quiches that his boss had made; and for once I liked Quiche. Since then I have been in quest of a good recipe so that I could satisfy both our taste buds.I found this one on I believe yahoo foods and I made some changes to the ingredient proportions. I have tried a few different combinations of meat and veggies in this and it comes out good with almost everything.It’s an ideal make ahead breakfast for busy mornings; it freezes well and stays in Fridge for couple of days. It works well for brunches when you have few stay at home guests
What you need
8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces
8 ounces mushrooms
1/4 cup sliced scallions
¼ cup finely diced red/yellow pepper.
1 Jalapeno finely chopped (I can’t eat anything without heat in it)
1/3 cup shredded Swiss cheese / Sharp Cheddar cheese
4 egg whites
1 cup skim milk (You can use any % of fat as long as you are Ok with it)
1 teaspoon extra-virgin olive oil
Salt and Pepper for seasoning
How to makeIf you have a good nonstick muffin tin, you can grease it and directly cook in that. I however used foil muffin cups as I hate to cleanup afterward.
Pre heat the oven to 325 degree Fahrenheit. Heat a sauté pan on medium heat and fry the sausage till it’s cooked. (You can replace sausage with ham or bacon).
Once done Remove from pan and spread on a paper towel lined dish to cool
Heat sauté pan on medium high and add oil. Sauté mushrooms and peppers. Add the mushroom first as it will release moisture. Add peppers later, when almost all moisture is evaporated.
Spread this mixture on a paper towel lined dish / bowl and let it cool.
Mix the cheese, scallion and cooled off sausage and sautéed vegetables.
In a bowl beat the eggs, egg whites, milk, salt and pepper.
Pour the veggie/ sausage mixture in to the beaten egg mixture and mix evenly.Take a deep ladle and pour in the mixture into muffin cups. Leave a little space on top for the quiche to plump up.Bake for about 25 minutes till the top looks cooked and golden.
Makes 12 mini Quiches.I believe they have about only 120 Kcals per serving.