Wednesday, July 1, 2015

Tomato, Bacon & Onion Crustless Quiche

I love quick, easy, portable meals.  They make things so much easier when trying to plan meals and stay on track.

Crustless Mini quiches, also called egg cups, are quick to make, packed with protein, and super portable.  There are lots of recipes out there and I love coming up with my own.  This recipe is for egg cups with Bacon, Ham, Onion and Tomatoes.  They also use a lot of egg whites to reduce the fat content.  These also don't have any cheese - and I don't even miss it!

Tomato, Bacon & Onion Crustless Quiche

Makes 12 Cups

4 Large Eggs
378g (1.5 Cups) Liquid Egg Whites
35g (7 tbsp) Real Bacon Bits
70g (4 slices) Sliced Black Forest Ham (Diced)
30g Yellow Onion, Diced
85g Tomato, Diced
1.25 Cup 1% Milk
Salt & Pepper to taste
1tsp (8ml) Extra Virgin Olive Oil to grease muffin tins

1. Preheat Oven to 350 degrees

2. Grease muffin tin (I use EVOO, you can also use a cooking spray)

3. Measure and whip eggs together

4. Add Milk, whip

5. Add Salt & Pepper (If desired)

6. Dice Tomato & Onion, add to bottom of muffin tins

7. Dice Ham, add to muffin tins

This is why I weigh everything - 4 slices = 70g
4 slices = 67g

8. Measure Bacon bits - I find they can sometimes be too large, dice if needed, add to bottom of muffin tins.

9. Pour egg mixture into muffin tins, about 4tbsp per cup

10. Bake for 30 minutes or until set.

11. Let cool for 5 minutes & enjoy.  (if saving for later in the week, let cool completely before placing in an airtight container and putting them in the fridge)

Based on MyFitnessPal - these are the nutrition details per serving.
Nutrition Facts
Servings 12.0
Amount Per Serving
calories 65
% Daily Value *
Total Fat 3 g4 %
Saturated Fat 1 g5 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 67 mg22 %
Sodium 226 mg9 %
Potassium 85 mg2 %
Total Carbohydrate 1 g0 %
Dietary Fiber 0 g1 %
Sugars 1 g
Protein 8 g16 %
Vitamin A3 %
Vitamin C2 %
Calcium2 %
Iron2 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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