Mini Crust-Less Quiche

with Chicken Italian Sausage 

 

Yield: 12 Mini Quiches 

Calories 108 calories per Quiche

 

 

Ingredients:

Olive oil spray for muffin molds

1 tablespoons olive oil

1/2 medium onion, diced

1/3 cup diced bell red pepper

2 garlic cloves, crushed, and minced

1 medium fresh tomato, diced

6 ounces of Italian Chicken Sausage, diced

2 cups baby spinach

5 large whole eggs, beaten

4 large egg whites

1/3 cup fat free milk (or milk of your choice)

1/3 cup all purpose flour

1/2 teaspoon salt

1/8 teaspoon black pepper

3 ounce shredded cheddar cheese.

Method:

-Preheat oven to 350 degrees F. Spray a nonstick muffin pan with olive oil or as in the picture, aluminum muffin tins works great.

-Heat oil in a large non-stick skillet over medium heat. Saute onions and salt for 5 minutes, until soft, add bell peppers, garlic, tomato, chicken sausage and saute for another 5 to 7 minutes. Add spinach and cook until wilted, about 1 minute. Set aside

-Meanwhile in a large bowl, whisk the eggs, egg whites, milk, flour salt and pepper until smooth. Add the cheese and cooked chicken mixture to the bowl and mix well

-pour into the prepared muffin pans and bake for 28 to 30 minutes, until lfirm.

- cool on a wire rack.

 

Chef's Note:In you are not eating them right away; After they are cool, wrap each one in plastic wrap and refrigerate for up to three days, or freeze them for  up to a month.  Enjoy, Chef Ed