Good morning blogging world! Sorry I missed posting the last two days…school and work caught up to me after the birthday weekend. Do you ever feel like you don’t have enough time? That’s one of the most popular excuses for not eating healthy. But my friends, food can be fast and STILL healthy! It’s all about preparing and planning. When I know I have a difficult or busy week ahead I plan accordingly. One of my favorite quick meals on the run is mini crustless egg white quiches! I make them Sunday and they usually last me the entire week when I freeze them.
Below will be a recipe I use, however, I’m not a carnivore so you can experiment if you want to add meat…although challenge yourself to eliminate as much meat as you can from your diet. The health benefits of eating more of a Mediterranean style diet have been shown to have an enormous impact on our health (and will be written about in a post soon after this one)!
1.) Any veggies in your fridge/kitchen…I prefer spinach, broccoli, onions…
2.) 3 Organic Eggs
3.) 3-4 Egg Whites
4.) SUN DRIED TOMATOES (seriously though, a Jess Squared tradition, makes a great addition to any meal)
5.) Non-fat or low fat cheddar cheese
6.) Cooking spray
7.) Seasoning (salt, pepper, caynne)
8.) Non-fat plain organic greek yogurt
Begin by preheating the oven to 375 degrees
Spray the muffin tin really well with non stick cooking spray
Crack the eggs in a bowl and add the egg whites, whisk
Add 1-2 scoops of plain greek yogurt, this serves to give it a little creaminess, very nice addition!
In the egg mixture while whisking add some salt and pepper
Pour just a little bit of the mixture into the tins about 1/3 full
Add the veggies sparingly into each tin
Cover with the egg mixture to fill the tin about 3/4 full
Place in the oven for about 20 minutes, quickly open up oven sprinkle cheese and press sun dried tomatoes into the tops of the quiches
Bake for another 7-11 minutes, the tops should be puffed and possibly starting to brown (adjust accordingly)
Place on a wire rack to cool or aluminum foil/wax paper
EAT UP! Or do what I do and put in a freezer ziploc bag and store in freezer once they have cooled. You will be able to heat in the microwave throughout the week for 30 seconds or so, adjust according to preference. Importantly to note the quiches absorb water so you will want to press a paper towel into it to remove the water. Drizzle siracha (spicy thai sauce) onto it for additonal spiciness! Great snack or have 2-3 for a quick meal!
Also, a great hors d’oeuvres option!
Hope it’s egggselent!