Petite Crust-less Quiche

Petite Crust-less Quiche

Original pictures take c7.staticflickr.com site

Loaded with turkey kielbasa, veggies and cheese, this slimmed down quiche will not dissapoint.

I like to make these on weekends, and reheat leftovers for the week. I usually refrigerate them for up to 3 days or freeze them to reheat at a later time.

You can swap the veggies for anything you like, and the kielbasa can be swapped with ham or sausage. Two muffin sized quiches are perfectly satisfying, and to be honest, who needs the crust? If you try, let me know what you think!

Petite Crust-less Quiche

Servings: 6 • Size: 2 quiche  •  Points+: 6 pt • Smart Points: 6

Calories: 217 • Fat: 11 g • Carb: 12 g • Fiber: 1 g • Protein: 18 g • Sugar: 2 g

Sodium: 552 mg  • Cholest: 170 mg

olive oil spray

1 tbsp olive oil

1/2 medium onion, diced

1/3 cup chopped bell pepper

2 garlic cloves, crushed

1 medium tomato, diced

6 oz turkey kielbasa, diced

2 cups baby spinach

5 large whole eggs, beaten

4 large egg whites

1/3 cup fat free milk (or milk of choice)

1/3 cup all purpose flour*

1/2 tsp salt

1/8 tsp black pepper

3 oz shredded cheddar cheese

*For gluten free use GF all purpose flour.

Directions:

Preheat oven to 350°F. Spray a nonstick muffin pan with olive oil spray.

Heat the oil in a large non-stick skillet over medium heat. Sauté onions and salt for 5 minutes, until soft, add bell peppers, garlic, tomato, kielbasa sauté for another 5 to 7 minutes. Add spinach and cook until wilted, about 1 minute.  Set aside.

Meanwhile, in a large bowl, whisk the eggs, egg whites, milk, flour, salt and pepper until smooth. Add the cheese and cooked kielbasa mixture to the bowl and mix well.

Pour into the prepared muffin pan and bake for 28 to 30 minutes, or until firm.