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TOPIC: Breakfast Quiche "muffins" - 74 calories each

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August 20, 2012 7:09 AM
This weekend my husband and I came up with a make-ahead recipe for breakfast quiche "muffins". Despite the name, they're not actual muffins. We just made them in muffin tins. We discovered they tasted WONDERFUL and this morning found out they heat up fantastically. Just microwave for 45-50 seconds and you're good to go!

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Here's the recipe for 12 muffins:

4 whole eggs
8 egg whites
1 cup Jimmy Dean's Turkey sausage crumbles
1/2 cup shredded cheese (we used marble jack)
1 cup chopped broccoli
1/2 cup chopped green pepper
1/2 cup chopped onion
1/4 cup skim milk
1/2 tbsp veggie oil
1/2 tsp baking powder salt and pepper (to taste)

Preheat oven to 375 degrees. Pam muffin tin. Sautee veggies and brown sausage (use a little olive oil if necessary). Combine eggs, egg whites, milk, oil, cheese, and baking powder in a bowl. Evenly divide veggie/sausage mixture in muffin tin. Then evenly divide egg mixture over the veggie/sausage mixture. Bake for 15-20 minutes.

Per serving (1 muffin): 74 calories, 2 carbs, 4 grams fat, 8 grams protein, 182 grams of sodium

You can substitute any veggies if you like or add more cheese. Just remember to adjust the nutritional content.

Enjoy!
Edited by Im_NotPerfect On August 20, 2012 7:10 AM
  18663346
August 20, 2012 7:13 AM
Yum! Saving for later!
August 20, 2012 7:15 AM
going to have to try these myself..

thanks!!
  4432041
August 20, 2012 7:17 AM
Thanks -- I have been doing something similar but definitely am looking for the turkey sausage crumbles. My kids will eat these too!
  24490759
August 20, 2012 7:17 AM
sounds yummy!!
August 20, 2012 7:18 AM
Love this!!! Thanks!!
August 20, 2012 7:18 AM
really? only 74 calories???
  1411533
August 20, 2012 7:19 AM
Yummmmmmmmm
August 20, 2012 7:20 AM
Sounds great... Thanks!!!
August 20, 2012 7:20 AM
yum

bump
August 20, 2012 7:20 AM
QUOTE:

really? only 74 calories???


When I put everything in the recipe builder here on MFP, that's what it came up with! drinker
  18663346
August 20, 2012 7:20 AM
oooh sounds nice, I've been meaning to try out something like this!
August 20, 2012 7:21 AM
Sounds awesome - Thanks so much. Love the fact that I can make ahead. My son just entered High School this year and is now getting up a lot earlier than normal and doesn't feel like cooking in the morning. Will have to try these!!
August 20, 2012 7:22 AM
and to bring the cals down a little bit more, I find that using fat free or extra light cream cheese as a substitute for other cheese and extra eggs works well (at least with regular quiches, so I'd assume that it might work well here too!)

they looks delicious (:
August 20, 2012 7:23 AM
I've made something similar to these, too. I don't use the milk, oil or baking powder though so they are less calories and still cook up nice and fluffy. These are great for office breakfast potlucks. People don't even realize they are eating something healthy! Yum-o.
  20685257
August 20, 2012 7:23 AM
Oh yum!!!!
  13828894
August 20, 2012 7:24 AM
bump
  8644253
August 20, 2012 7:25 AM
I've made a similar thing with flaked smoked haddock and leeks....delicious!
Edited by wightrose On August 20, 2012 7:26 AM
  16012016
August 20, 2012 7:26 AM
Thanks for sharing the recipe. My teens will like this a lot!
  10935631
August 20, 2012 7:26 AM
Sounds great! I will definately give these a try. Thanks for sharing a good breakfast recipe.
August 20, 2012 7:27 AM
Yum! Definately going to try these this weekend!
  23650450
August 20, 2012 7:28 AM
bump
  19760829
August 20, 2012 7:28 AM
look awesome! thanks!
  19520115
August 20, 2012 7:28 AM
yummy!
  1724474
August 20, 2012 7:29 AM
family will love them...thanks for the recipe smile

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