These easy mini quiches are perfect for brunch or breakfast on-the-go! Simple to put together, and packed with protein! You can have two of these for fewer than 200 calories! Make them on the weekend and have breakfast ready all week long!
Preheat oven to 350 degrees F. Grease twelve 2 1/2-inch muffin cups.
Whisk evaporated milk, eggs, flour, salt and black pepper in medium bowl until blended. Stir in cheese, broccoli, bell pepper and tomatoes. Spoon 1/4 to 1/3 cup of mixture into each prepared muffin cup, filling almost to rim*. Stir mixture frequently to evenly distribute ingredients.
Bake for 23 to 28 minutes or until knife inserted near centers comes out clean and tops are lightly browned. Cool in pans for 15 minutes. Run knife or small, flat spatula around inside edges of muffin cups. Carefully remove quiches.
Per Serving: 150 calories; protein 9.2g; carbohydrates 7.2g; fat 9.6g; cholesterol 68.9mg; sodium 243.1mg.
Eating best breakfast to start the day has become a good habit. It’s a fabolous way to start my 24 hours off healthfully. The sweet hit from the fruit wakes me up and bring me power to make on the morning. Sugar is often vilified as the evil of all disease, but fruit is also loaded with fibre, which is great for your stomach system and helps keep you feeling full longer, and less likely grab a snack out of the street food before lunchtime.
Make fruit a at 7.00 clock habit is easy . Easy as put the fruit in your refrigerator next to the sweet drink or on the bench next to your grain pan , or beside your coffee maker or tea kettle — somewhere where you’ll see it. Before you eat the rest of your breakfast , eat your fruit. If you’re not normally a breakfast person.
Giving your body a bit of sugar in the morning is important to move your metabolism for the day and insert important element to your brain, which, incidentally, requires a continuous supply of sugar in the way of process glucose, counting at to around 120g daily. There is also essential evidence to support the idea that a diet high in fiber can lowering your risk of a count of of cancers. And of course, you benefit from all the other vitamins and antioxidants in fruit, which keep you powerfull and healthy.