Who doesn’t love quiches? I can’t think of a single person I know who would qualify for that dubious honor. But I can definitely think of plenty of people who stay the hell away from the stuff because they’re so high on the calories! Yup, that’s the simple truth about quiches, all that wheat (read carbs!), and cheese (read Fat) can definitely not be good for you! Plus, if you’re on a perpetual diet like me, then this is definitely something you should stay away from.
Or do you? Despite being a fitness freak, I’m a connoisseur of good food and so I have devoted considerable time to “making over” certain traditional foods and favorites so that they have a lower amount of calories than their conventional version. Yet, no compromise on taste is made.
Yup, you got that right – they taste great and are pretty low on the calories as well, so give my version of quiches (without the crust!) a try, you definitely won’t regret it!
Ingredients
Sliced Mushrooms – 8 ounces
Chicken or Turkey Sausages (breakfast), all crumbled up and removed for their casing -8 ounces
Swiss cheese, shredded – 1/4th cup
Scallions, sliced – 1/4th cup
Eggs – 5
Extra-virgin olive oil- 1 tsp
Egg whites – 3
Freshly ground pepper -1 tsp
1% milk – 1 cup
Method
• Prepare your oven, by positioning the rack right at the center and heating it to three hundred and twenty five degrees. Take a nonstick muffin tin or mould and generously grease it with non fat cooking spray.
• Heat an appropriately sized non stick skillet at medium high temperatures and then put the sausages into the skillet and cook them until they turn a shade of golden brown. This generally takes between six to eight min. After this is done, transfer them to a bowl and let them cool.
• Put oil into the pan, add the mushrooms and then cook them, do ensure to stir them. Keep doing this until they too turn golden brown. This takes anywhere between five to seven min. Then transfer the cooked mushrooms to the same bowl as the sausage pieces and cool the mixture for about five min. add the cheese, pepper and scallions and stir well.
• In the meanwhile, in an appropriately sized bowl, whisk in the egg whites as well as the eggs and milk. Thereafter, divide this prepared mixture equally among the muffin moulds and add a generous tablespoon of the sausage and mushroom mixture to each of the muffin cups.
• Then bake until the tops the quiches just begin to attain a brown shade. This generally takes about twenty-five minutes. Then cook the prepared quiches on a mushroom rack and then place a rack right above the pan and flip it, turning the prepared quiches over. Thereafter turn them the right side up and cool before digging in!
