Healthy recipe: Mini mushroom-&-sausage quiches

Khẩu phần: 12

Thời gian chuẩn bị: 30 minutes

Tổng thời gian: 1 hour

Để tiến lên phía trước: 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.

Mô tả công thức:

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.

Thành phần công thức:

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 teaspoon freshly ground pepper
7. 5 eggs
8. 3 egg whites
9. 1 cup 1% milk

Các bước công thức:

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.

Mẹo và ghi chú về công thức nấu ăn:

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

Trao đổi: 1 medium-fat meat