Easy Quiche Muffins
Although the focus of this dish is the eggs, it is also packed with a variety of vegetables that are inexpensive and available year-round. Plan to eat 7ï€10 servings of Vegetables and Fruit every day!
Ingredients:
8 largeÌýEggsÌý8 large
4 cupsÌýItalian mixed frozen vegetables, thawed and dicedÌý1 kg
2 cupsÌýPotatoes, peeled, cooked and diced Ìý500 mL
½ cupÌýBread crumbsÌý125 mL
1 cupÌýTomatoes, diced and drainedÌý250 mL
1 cupÌýCooked lean ground beef Ìý250 mL
½ cupÌýReduced fat cheddar cheese, 21% M.F. or less, gratedÌý125 mL
1 TbspÌýParsley flakesÌý15 mL
1 tspÌýGarlic powderÌý5 mL
1 TbspÌýOnion flakes Ìý15 mL
½ tspÌýSaltÌý2 mL
½ tspÌýPepperÌý2 mL
Directions:
1.ÌýPreheat oven to 375°F (190°C).
2.ÌýLightly spray a muffin tin with non-stick cooking spray. Set aside.
3.ÌýIn a large bowl, beat eggs with a fork until smooth.
4.ÌýAdd remaining ingredients to eggs; mix well.
5.ÌýSpoon egg mixture into prepared muffin tins.
6.ÌýBake at 375°F (190°C) oven for 20 to 25 minutes or until eggs are set and firm to touch.
7.ÌýAllow muffins to cool for at least 5 minutes before removing from pan.
Makes 12 muffins (151 g each)
Per Serving: 170 calories, 6 g fat, 2.5 g saturated fat, 0 g trans fat), 250 mg sodium, 18 g carbohydrate, 12 g protein, 3 g fibre.
For more recipes, see Inspiring Healthy Eating at Healthyeatingstartshere.ca
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