Monday, May 16, 2011

Healthy Mini-Quiche for the Lunchbox

  • Preparing a healthy lunchbox can be time-consuming, and many of us don't always have enough spare time in the morning. Here is a great option that you can freeze. It is also great for snacks or lunch. It is loaded with proteins and very portable, ideal for kids' lil' fingers!

Healthy Mini-Quiche
Servings: 12 units

  • 8 ounces ground turkey or chicken breast
  • 1 teaspoon extra-virgin olive oil
  • 8 ounces mushrooms, sliced (be creative and use the vegetables that your kids love!)
  • 1/4 cup sliced scallions
  • 1/4 cup shredded Swiss cheese
  • 1 teaspoon freshly ground pepper
  • 5 eggs
  • 3 egg whites
  • 1 cup 1% milk

Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray (see Tip).
Heat a large skillet over medium-high heat. Add the ground breast with the oil and cook until golden brown, 6 to 8 minutes. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer to a bowl. Let cool for 5 minutes. Stir in scallions, cheese and pepper.
Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the breast and mushrooms mixture into each cup.
Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

  • Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.
  • A good-quality nonstick muffin tin works best for this recipe. If you don't have one, line a regular muffin tin with foil baking cups.
Source: based on recipe from Eating Well

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