Tuesday, October 20, 2009

Quiche Muffins - Spinach, Bell Pepper, Tomato, Feta, Turkey Bacon

Makes 18 Muffins
Prep Time: 15ish Minutes
Cook Time: 20 Minutes

Eat two or three of these in the morning and a high fiber muffin and you're good to go! Low calorie, high protein. I would have used fresh chopped onion if I had it on hand at the time. These freeze well. To reheat, pop in the microwave for 30 seconds.


Veggie Saute
Onion powder, 1 tsp
Turmeric, ground, 1 tsp
Garlic, 3 clove, chopped
Green & Red Bell Peppers, 1.75 cup, chopped
Tomatoes, 1.50 cup, chopped
Spinach, fresh, 3 cup

Bacon Topper
Bacon, Oscar Mayer Turkey, 4 pieces

Egg Mix
All Whites 100% Liquid Egg Whites, 2 cup
Feta, Reduced Fat Feta Cheese Crumbled, 0.75 cup
Pepper, black, 1 tspHot Pepper Sauce, 2 tsp

  1. Spray a pan with nonstick spray and saute garlic for 30 seconds on medium heat, then add in bell peppers and cook for another 4 min, then add the tomatoes, spinach, onion and tumeric powders. Cover and cook for another 3-5 minutes. Mix well and let cool.

  2. Meanwhile, cook bacon until crispy. I used my toaster oven (lined the pan with foil) and broiled it for 7 minutes or so. Let it cool and then chop it.

  3. Mix together Egg Mix ingredients, add cooled veggies, and distribute into 18 nonstick-sprayed muffin cups. I used the silicon muffin liners in 12 cups and they worked really well. The quiches in other 8 unlined cups were tough to get out. Either spray them REALLY well or line your muffin cups.

  4. Top each cup with a sprinkle of bacon bits and then cook at 350 for 20 minutes or until the edges start to brown.

Nutritional Info

Amount Per Muffin: Calories: 39.0; Total Fat: 1.2 g; Cholesterol: 4.7 mg; Sodium: 153.7 mg; Total Carbs: 2.8 g; Dietary Fiber: 0.6 g; Protein: 4.4 g

No comments:

Post a Comment