Healthy Mini Vegetable Quiches Recipe

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Ingredients

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Nutrition

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Total time

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Ingredients:

Serving

8 oz baby portabella mushrooms
1 medium leek
1/2 medium red pepper
1/2 medium green pepper
3 garlic cloves
salt
pepper
3 eggs
7 egg whites
1 cup 1% low-fat milk
1 tsp paprika
1/2 tsp hot sauce
1/4 cup parmesan cheese

Directions:

Sauté mushrooms for 2-3min in a pan sprayed with cooking spray over med heat.
Add leeks, peppers and garlic and saute for another 5-7min.
Add salt and pepper to taste.
Turn off heat and put aside to semi-cool.
Beat together eggs, milk, paprika, and hot sauce.
Spray a muffin pan and pour egg mixture in muffin tins filling them 3/4 of the way full.
Then add the vegetable mixture to each one and top with Parmesan cheese.
Bake at 350 for approx 25min until golden brown.
Eat immediately or cool on cooling rack and store in the fridge.
To reheat put them on high in the microwave for 30sec to 1min or in the toaster oven on 400 degrees for 7-10min.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	47.45 Kcal (199 kJ)
Calories from fat	15.42 Kcal
		% Daily Value*
Total Fat	1.71g	3%
Cholesterol	35.23mg	12%
Sodium	92.09mg	4%
Potassium	151.08mg	3%
Total Carbs	3.29g	1%
Sugars	1.94g	8%
Dietary Fiber	0.49g	2%
Protein	4.78g	10%
Vitamin C	9.3mg	15%
Iron	0.4mg	2%
Calcium	61.8mg	6%

Amount Per 100 g
Calories	65.14 Kcal (273 kJ)
Calories from fat	21.16 Kcal
		% Daily Value*
Total Fat	2.35g	3%
Cholesterol	48.37mg	12%
Sodium	126.42mg	4%
Potassium	207.41mg	3%
Total Carbs	4.51g	1%
Sugars	2.67g	8%
Dietary Fiber	0.68g	2%
Protein	6.56g	10%
Vitamin C	12.7mg	15%
Iron	0.5mg	2%
Calcium	84.8mg	6%

* 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.

Tastes

salty
savory
bitter
sweet

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