Petite Crustless Quiche

Servings: 6 | Amount Per Serving: 2 quiche

• Calories: 217 | Total Fat: 11g
• Carbohydrates: 12g | Fiber: 1g
• Sugar: 2g | Protein: 18g
• Sodium: 552mg | Cholesterol: 170mg

Ingredients

• 1) 1 tablespoon olive oil
• 2) 1/2 medium onion, diced
• 3) 1/3 cup chopped bell pepper
• 4) 2 garlic cloves, crushed
• 5) 1 medium tomato, diced
• 6) 6 oz turkey kielbasa, diced
• 7) 2 cups baby spinach
• 8) 5 large whole eggs, beaten
• 9) 4 large egg whites
• 10) 1/3 cup fat free milk (or milk of choice)
• 11) 1/3 cup all purpose flour
• 12) 1/2 teaspoon salt
• 13) 1/8 teaspoon black pepper
• 14) 3 oz shredded cheddar cheese

Steps

• 1) Preheat oven to 350°F. Coat a nonstick muffin pan with olive oil.
• 2) Heat the oil in a large non-stick skillet over medium heat.
• 3) Sauté onions and salt for 5 minutes, until soft, add bell peppers, garlic, tomato, kielbasa sauté for another 5 to 7 minutes. Add spinach and cook until wilted, about 1 minute. Set aside.
• 4) Meanwhile, in a large bowl, whisk the eggs, egg whites, milk, flour, salt and pepper until smooth.
• 5) Add the cheese and cooked kielbasa mixture to the bowl and mix well.
• 6) Pour into the prepared muffin pan and bake for 28 to 30 minutes, or until firm.

Notes

• 1) Might be able to remove flour and add another egg or substitute all purpose flour for almond flour.
• 2) Substitute kielbasa for ham or sausage.
• 3) Substitute vegetables for variation.