Prep: 20 minutes plus cooling
Bake: 20 minutes *serves: 8
Nutritional classification: organic and ND (nutritious and delicious recipe) — recipe that promotes a healthy lifestyle with a diet that focuses on preventing heart disease, maintaining a healthy weight and decreasing the risk for type II diabetes.
3 slices turkey bacon, cut crosswise into 1/4-inch pieces
1/2 red bell pepper, diced
1/2 small red onion, sliced
3/4 cup loosely packed chopped organic baby spinach
8 large organic egg whites
2 large organic eggs
1/4 teaspoon ground black pepper
Nonstick cooking spray
8 teaspoons reduced fat cheddar cheese
1. Preheat oven to 350°. In large skillet, cool bacon over medium heat for five minutes. Add bell pepper, onions and mushrooms, and cook five minutes. Remove skillet from heat and stir in spinach. In medium bowl, whisk together egg whites, eggs and pepper.
2. Spray 8 standard muffin cups with nonstick cooking spray. Evenly divide bacon mixture into prepared muffin cups; sprinkle 1 teaspoon cheese over bacon mixture. Evenly pour egg mixture over cheese in muffin cups.
3. Bake quiches for about 20 to 25 minutes or until tops are lightly browned and internal temperature reaches 145°. Cool in pan for five minutes, then invert quiches onto plate.
Approximate nutritional values per serving:
61 calories, 2g fat (30 percent of total calories), 1g saturated fat (15 percent of total calories), 58 mg cholesterol, 159 mg sodium, 2g carbohydrates, 1g fiber, 7g protein.
Baked quiches can be tightly wrapped and frozen for up to 2 months.
Download the nutritious and delicious healthy recipe book