Mini Veggie Quiches

6 Reviews
100% would make this recipe again

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Ingredients

1 onions, finely chopped 200 g
2 cloves garlic, finely chopped
16 button (white) mushrooms, finely chopped 220 g
1 green peppers, finely chopped 150 g
1 tbsp olive oil 15 mL
10 eggs size large
2 tbsp mediterranean yogurt, 10% 30 g
1/4 cup whipping cream 35% 65 mL
1/2 tbsp Dijon mustard 8 g
1 tsp herbes de Provence 1 g
1 3/4 cup Cheddar cheese, grated 140 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

This recipe yields 2 mini-quiches per person.

Method

  1. Preheat the oven to 175°C/350°F.
  2. Prepare the vegetables: Finely chop the onion, garlic, green pepper and mushrooms.
  3. Heat the oil in a pan over medium heat. Add the onion and sauté for about 3 min, until tender. Add the garlic and green pepper. Sauté 1 min, then add the mushrooms, herbes de Provence, salt and pepper. Cook, with stirring, until most of the liquid from the vegetables has evaporated.
  4. Meanwhile, mix the eggs, yogurt, cream and mustard in a bowl.
  5. Spoon the cooked vegetables into the cups of one or two silicon muffin pans (depending on the quantities prepared). Add the cheese to each cup. Fill the muffin cups with the egg mixture.
  6. Bake in the middle of the oven for about 25-30 min, until a tooth-pick inserted into the center of a muffin comes out clean. Take the pan out of the oven, leave to cool for a few minutes. Serve 2 mini-quiches per person.

Observations

The mini-quiches keep well in the fridge for a couple of days.

Nutrition Facts Table

per 1 serving (190 g)

Amount

% Daily Value

Calories

310

Fat

23 g

36 %

Saturated 10.6 g
+ Trans 0 g

53 %

Cholesterol

410 mg

Sodium

430 mg

18 %

Carbohydrate

6 g

2 %

Fibre

1 g

3 %

Sugars

3 g

Net Carbs

5 g

Protein

18 g

Vitamin A

26 %

Vitamin C

25 %

Calcium

22 %

Iron

15 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin A, Vitamin B12, Vitamin B2
Good source of  :
Calcium, Niacin, Vitamin D, Zinc
Source of  :
Copper, Iron, Magnesium, Manganese, Potassium, Vitamin B1, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1
Meat and Alternatives 2
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

6 Reviews (6 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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