Recipe: Quickie Quiches

QUICKIE QUICHES

"Healthy breakfasts, snacks, or lunchbox treats. Quickie Quiches are also a tasty and healthy dinner served with steamed vegetables and brown rice."

4 mushrooms
1 slice red bell pepper
1 slice green bell pepper
1 slice yellow bell pepper
1/4 small onion
1 (10 ounce) package frozen chopped spinach, thawed
1 cup egg substitute (or egg whites)
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 cup (1 ounce) shredded Cheddar cheese

Preheat the oven to 350 degrees F. Spray twelve muffin cups with canola oil spray, coating well.

TO PREPARE THE VEGETABLES:
Use a kitchen knife to carefully chop the mushrooms, bell peppers and onion.

TO PREPARE THE SPINACH:
Squeeze the spinach until as dry as possible.

TO PREPARE THE BATTER AND BAKE:
Combine the chopped vegetables and spinach with the egg substitute, salt and pepper in a mixing bowl. Mix well with a wooden spoon. Scoop up the mixture with a 1/4 cup measuring cup and place in the prepared muffin cups. Sprinkle each with some of the cheese. Use an oven mitt to place the muffin pan in the oven.

Bake for 20 minutes or until the quiches are puffed and light brown and a table knife inserted into the center of a quiche comes out clean. Remove the muffins with the oven mitt and place on a wire rack to cool for 5 minutes.

Serve with fruit, if desired.

VARIATIONS:
This is a versatile and high-protein dish with many variations. Add ham, bacon bits, or tofu for a change or substitute broccoli or asparagus for the bell peppers or spinach.

Makes 12
Source: Junior Leagues In the Kitchen with Kids: Everyday Recipes and Activities for Healthy Living