Quiche
Broccoli, mushrooms and onions are baked with beaten egg to make a muffin like quiche that is rich in protein and ideal for breakfast or brunch. Quiche is a French tart consisting of pastry crust filled with savoury custard and pieces of cheese, meat, seafood or vegetables. The best-known variant is quiche Lorraine, which includes lardons or bacon and usually cheese. Quiche can be served hot or cold. It is popular world-wide.
Ingrédients de la recette
- 125 ml egg whites
- 4 eggs
- 1 cup broccoli flowerets
- 1 cup chopped mixed peppers
- 1 cup chopped mushrooms
- 1 finely chopped small onion
- Salt and pepper to taste
- Oil spray
Instructions
- 1
Heat 1 tablespoon of oil in a pan and add the peppers, mushroom and onion
- 2
Sauté for 5-7 minutes
- 3
Pour the egg whites in a jug and crack in the other four eggs.
- 4
Beat the eggs and add salt and pepper
- 5
Add the sautéed veggies
- 6
Heat oven 350 degree celsius
- 7
Use a non-stick muffin tray and spray in oil in each of the muffin cups
- 8
Pour the eggs mixture in each of the muffin cup, making sure not to overfill
- 9
Bake for 15 minutes
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