Friday, September 2, 2011

Foodie Friday: Veggie Quiche Cups

Veggie Quiche Cups
High quality protein for breakfast is a must for two main reasons.  It will satisfy that morning hunger after a long night of fasting.  Plus, it helps sustain energy levels throughout the morning, providing a steady source of fuel for work, school, or play.  One amazing source of high quality protein is the egg due to its amino acid composition and ease of digestion in the body.  Inspired by this recipe from Recipes Under 400, I thought the veggie quiche cup could be the perfect vehicle for eggs at breakfast.  I also thought my kids would instantly love these simply because they're made in a muffin pan, and they did.  I think the reason that they loved them most though is because I let them help me make them.  This recipe is versatile, so try any combo of veggies that you like.  You can also save on prep time by pre-cutting and washing your veggies the night before.  If you decide to try it, let me know what you think.  Thanks for reading and enjoy!

Veggie Quiche Cups

{Print this recipe}
Olive oil or olive oil spray
3 eggs
1 cup of vegetables, chopped (I used 1/4 cup each of red pepper, yellow pepper, onions, and mushrooms. You could also use spinach, broccoli, green pepper, or other veggies that you like.)
3/4 cup shredded cheese, like Swiss or cheddar
Salt and freshly ground black pepper to taste

1)  Preheat the oven to 350F.  Coat the muffin pan with the olive oil or spray olive oil and set aside.
2)  In a medium mixing bowl, beat the eggs well.  Stir in the chopped vegetables and cheese. Season with salt, and pepper.
3)  Pour about 1/4 cup of the egg mixture into 6 muffin cups.
4)  Bake in the oven for about 15-20 minutes or until a knife comes out clean.

Serves:  3-6
Nutritional Information per quiche cup:
Calories:  99   Carbohydrate:  2 g   Protein:  7 g   Fat:  7 g   Cholesterol:  118 mg   Fiber:  .5 g   Sugar:  1 g   Sodium:  115 mg
Excellent source of:  vitamin C and A
Good source of:  riboflavin, vitamin B12, and calcium  


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