Healthy recipe: Mini mushroom-&-sausage quiches

አገልግሎቶች፡- 12

የዝግጅት ጊዜ፡- 30 ደቂቃዎች

ጠቅላላ ጊዜ፡- 1 hour

ወደፊት ለመስራት፡- 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.

የምግብ አዘገጃጀት መግለጫ፡-

These crustless mini quiches are like portable omelets. Turkey sausage and sauteed mushrooms keep them light and savory. Small and satisfying, they’re also a good finger food for your next cocktail party.

የምግብ አዘገጃጀት ንጥረ ነገሮች:

1. 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces
2. 1 teaspoon extra-virgin olive oil
3. 8 ounces mushrooms, sliced
4. 1/4 cup sliced scallions
5. 1/4 cup shredded Swiss cheese
6. 1 የሻይ ማንኪያ አዲስ የተፈጨ ፔፐር
7. 5 eggs
8. 3 egg whites
9. 1 cup 1% milk

የምግብ አዘገጃጀት ደረጃዎች፡-

1. Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray (see Tip).
2. Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.
3. 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 sausage mixture into each cup.
4. 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.

የምግብ አዘገጃጀት ምክሮች እና ማስታወሻዎች፡-

Per quiche: 89 calories; 5 g fat (2 g sat, 1 g mono); 105 mg cholesterol; 3 g carbohydrate; 0 g added sugars; 9 g protein; 0 g fiber; 217 mg sodium; 109 mg potassium

0 Carbohydrate Servings

ልውውጦች፡ 1 medium-fat meat