Prep time – 5-8 min | Cook time – 20 min | Total time – 25-28 min
1 large or 2 small servings (makes about 12 quiche muffins)
2 cups spinach
1/4 cup red pepper (rough chopped)
1/4 cup onion (rough chopped)
1 cup egg whites (6 large)
2 whole omega-3 eggs
1/4 low-fat Swiss cheese
5 oz low-fat turkey deli meat (140 g)
3 cloves garlic (rough chopped)
1/4 tsp cinnamon
Olive oil or cook spray
1/2 cup salsa
Preheat the oven to 400 F. Add all ingredients to a blender except the salsa. Blend well on low. Lightly coat a non-stick muffin tray with spray. Evenly distribute mixture into each muffin cup, filling each half way. This will allow room for the mixture to rise when baking. Avoid using the foam and try to distribute the liquid, cheese, meat and vegetables evenly. Bake until egg is cooked all the way through (approximately 20 minutes). Remove from oven and cool. They will shrink, but don’t be alarmed. To remove quiches from muffin cups, slide spoon along entire circular muffin cup edge and then lift. Serve with salsa and enjoy.
Tip: As a quick check, try gently pressing the center of one of the quiches. If no liquid comes out, they should be ready.
VARIATIONS & OPTIONS
These are amazing snacks when you’re on the go and they taste great cold. You can make up a double or triple batch and freeze them. Take out a serving the night before and defrost in the fridge. Reheat in the oven or microwave. Post workout option: Add two slices of whole grain toast or oatmeal to the meal. For veggie variety, substitute the vegetables in this recipe with your favorites or whatever is in season. Mushrooms, zucchini and broccoli work very well. For a cheese variety, low-fat feta or aged white cheddar are great substitutes for Swiss. You can even add a teaspoon of grated cheese, such as Parmesan, to the top of the quiches before you put them in the oven.
NUTRITIONAL INFORMATION PER SERVING (LARGE/SMALL)
Calories – 569.4/284.7 | Fat (g) – 15.8/7.9 | Carbohydrates (g) – 33.0/16.5 | Protein (g) – 73.8/36.9