These make a great quick addition to breakfast! This recipe makes 24 muffin size quiches. I counted 2 mini quiches as one serving.
12 oz pkg frozen chopped broccoli, thawed
1 1/2 c diced reduced fat ham
1 c reduced fat sharp cheddar cheese
1 c fat free half and half
1 c water
12 egg whites
pepper to taste
Sprinkle broccoli, ham and cheese equally into 24 well sprayed muffin cups. (even if you use liners, you will want to spray them) Mix together the half and half, water and egg whites and black pepper. Pour into muffin cups - I filled them not quite 2/3 full with the egg mixture.
Bake at 350 for 30 minutes or until a knife inserted in the center comes out clean. Allow to cool. Place in freezer bags and freeze. Remove from freezer and microwave. I heated 2 for one minute on high and it was perfect.
12 servings
Nutritional info per serving (2 quiches):
Calories: 97 Fat: 2.3 g Cholesterol: 12 mg Protein: 7.5 g Carbs: 2.6 g
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