Mini Sausage, Swiss & Mushroom Quiches
These crustless mini quiches provide a portable and delicious low calorie, high protein, low carbohydrate breakfast. Sausage, Swiss cheese, mushrooms, nutmeg and scallions are a satisfying blend of savory flavors. The advantage of starting the morning with a protein dense breakfast is that it provides a feeling of satiety and greater energy throughout the day. Alternatively, carbohydrate dense breakfasts (i.e. cereal, instant oatmeal) tend to increase one’s appetite, leading to unwanted weight gain.
Makes: 1 dozen mini quiches
Time to cook: 30 minutes active time / 1 hour total
Ingredients
- 8 ounces uncooked chicken or turkey sausage, removed from casing and crumbled
- 1 teaspoon extra-virgin olive oil, avocado oil or grapeseed oil
- 8 ounces mushrooms, sliced
- ¼ cup sliced scallions
- ¼ cup shredded Swiss cheese
- 1 teaspoon freshly ground pepper
- ¼ teaspoon nutmeg
- 5 large eggs
- 3 large egg whites
- 1 cup low-fat milk
Cooking Instructions
Special Equipment: Nonstick muffin pan, olive or avocado oil cooking spray
- Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray.
- Cook sausage in a large nonstick skillet over medium-high heat until brown, 5-10 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until brown, 5-7 minutes. Transfer the mushrooms to the bowl with the sausage and let cool for 5 minutes. Stir in scallions, cheese and pepper, and nutmeg.
- Whisk eggs, egg whites and milk in medium bowl. Divide the egg mixture evenly among the muffin cups. Add a heaping tablespoon of the sausage mixture into each cup.
- Bake until the tops begin to brown, about 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely. Store in the refrigerator in large Ziplock bag. They will keep for 3 days.
Nutrition per serving:
104 calories; 7 g fat (2 g sat, 2 g mono); 121 mg cholesterol; 3 g carbohydrate; 8 g protein; 0 g added sugars; 0 g fiber; 168 mg sodium; 185 mg potassium.
Recipe by Katy Nishida
