August 17, 2011

Low Fat Low Carb Quiche Recipe (Crustless)

Yesterday I had a quiche craving and I had to satisfy it. I like my food healthy so I prefer to make things my way. I came up with my own recipe. I even went out and bought a muffin tin specifically for this. The end result was pleasantly tasty, and they're only 100 calories each. Here's the recipe:

Charmy's Low Fat Low Carb Quiche Minis


6 eggs
1 cup non-fat greek yogurt
1 cup shredded low fat cheese (I used Mexican blend, but any cheese would do.)
1 cup chopped onions
1 cup chopped mushrooms
6 oz fresh spinach
2 strips turkey bacon
garlic salt

1. Preheat oven to 350 F. Chop up your onion and mushrooms. Cut up the turkey bacon into small chunks. In a pan, sauteed onions, mushrooms, and turkey bacon. Add spinach and cook until they wilt. Add salt, pepper, garlic salt and other herbs you so desire.

2. In a large mixing bowl, whisk the eggs. Add yogurt and cheese into the mixture. Add a little bit of salt, pepper and paprika. Combine the onions, mushrooms, turkey bacons, and spinach mixture into the bowl. Mix well.

3. Spray each muffin well with non-stick cooking spray. Fill each well to the top with mixture. There should be just enough to fill all 12 wells. Top off each with a little cheese so they brown nicely.

4. Bake 30-35 minutes. They will rise a little bit, but don't worry.

When you take them out of the oven, let them sit for 5 minutes. They will shrink. You can then easily remove each one with a fork.

Yields 12.

Nutritional info: 1 mini quiche contains 100 calories, 9g protein, 4g fat, 4g carbs.