These mini quiches are a great make-ahead breakfast. I like to make them for dinner, and then have breakfast ready to go for the next few days. They're also super versatile...I list my favorite ingredients below, but you can play with this recipe and add your own combinations of proteins and veggies. Diced ham and broccoli or ground chicken sausage and peppers are also great variations. For a fluffier texture, I give you the option of adding whole wheat bread to the quiches. This will increase the starchy carbohydrate content, so if you're looking to lose weight you may want to skip that part. Read more about carbohydrates here.
8 whole omega-3 eggs
4 oz. turkey polska kielbasa, cooked, diced
1/4 cup diced onion
1/2 cup diced tomatoes
1/4 cup shredded cheese (I used a Mexican blend)
1 tsp garlicSalt & pepper to taste
Optional: one heel of whole wheat bread, torn into pieces
Olive oil spray
Preheat oven to 400 degrees and spray muffin tins with olive oil spray. If using the bread, distribute the pieces evenly in the bottom of the muffin cups. Distribute the kielbasa, onion and tomatoes evenly between the muffin cups. Blend or mix together the eggs, cheese, garlic, salt and pepper and pour mixture over the other ingredients in the muffin cups. Bake for 20 minutes, or until the quiches are set in the middle.Sprinkle with parmesan cheese before baking if desired.Can be served with salsa to get even more veggies. Makes 12 mini quiches. One serving for women is 3 or 4 quiches.
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