Thursday, February 28, 2013
Mini Breakfast Quiche
For years we have been told that breakfast is the most important meal of the day, but for many people, it seems to be the hardest meal to get in each day. It's an afterthought, something to be crammed in between getting ready for the day and rushing out the door. But the right breakfast can really set the tone for the day. Eating soon after waking revs the metabolism and boosts energy. A breakfast high in carbohydrates, like a bowl of cereal, can leave you feeling hungry midmorning, but balancing carbs with protein helps to keep you full until it's time to eat again.
These mini breakfast quiches are a great source of protein, just add a piece of fruit or a glass of skim milk for an energy boosting carbohydrate. These quiches will stay good in the refrigerator for about a week, or freeze for several months. Just pop in the microwave to heat.
1 container (16 oz.) low fat Cottage Cheese or part skim Ricotta cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1/2 cup diced onion
1/2 cup sliced mushrooms
1 cup shredded part-skim mozzarella cheese
4 eggs, beaten or 1 cup egg substitute
1/3 cup freshly grated Parmesan cheese
1 tsp. The Delicious Dietitian Italian Spice Blend
Non-fat cooking spray
Heat oven to 350ºF. Spray muffin tin with cooking spray.
Spray non-stick skillet with cooking spray, add onions and mushrooms and saute until onions are translucent and mushrooms are soft.
Mix all ingredients until blended.
Spoon mixture evenly into muffin tin.
Bake 20 min. or until centers are set and edges are slightly browned. Serving size, 1 quiche.