Broccoli & Cheese Mini Quiches

I have discovered the holy grail of food magazines! Clean Eating is a magazine that shows you how easy it is to take care of yourself by starting with what you put in your belly. I really like the simplicity of the recipes. It makes eating organic and healthy easy! They also review products and books that can introduce you to things that you never knew existed.

This recipe comes from the March/April 2009 edition of Clean Eating. There is a whole section on snacks that I found super useful. Now, I know quiche doesn't first come to mind when thinking of snacks, but I like that you can make these for breakfast and there is a bunch leftover for snacking on later. Another thing about this recipe that had/has me completely baffled is that it only uses ONE EGG! It's amazing at how you don't even notice and all that is really missing is the calories and cholesterol.

And now for the good stuff:

Crustless Broccoli & Cheese Mini Quiches
Prep Time: 10 mins. Cook Time: 20-25 mins Serves 5


Olive oil cooking spray
1 tsp. olive oil
1 1/2 c. broccoli, chopped
2/3 c. low-fat cheddar cheese, shredded, divided
1 c. low-fat Greek-style yogurt (this stuff is so awesome!! look for me to rant on this soon)
2 tbs. low-fat milk (i used soy only because i NEVER have animal milk in my fridge)
1 whole egg (large or jumbo)
1 tsp. dried oregano (you could use basil instead)
1/4 tsp. sea or kosher salt
Fresh ground black pepper, to taste

1. Preheat oven to 350∘F. Spray 10 cups of a muffin tray lightly with cooking spray.

2. Heat oil in a medium skillet. Add broccoli and saute for 5 minutes. Distribute evenly among prepared muffin cups; then distribute 1/2 the cheese evenly over the broccoli.

3. In a medium bowl, whisk together yogurt, milk, egg and seasonings, then distribute evenly over top of broccoli and cheese. Top with remaining cheese and bake 20 to 25 minutes or until quiches are set and lightly browned around the edges. Cool 5 minutes and serve or cool and refrigerate until ready to enjoy

Nutrients per 2 quiches:

Calories: 100, Total Fat: 3.5 g, Sat. Fat: 2 g, Carbs: 6 g, Fiber: 2 g, Sugars: 1 g, Protein: 11 g, Sodium: 240 mg, Cholesterol: 40 mg

I also added 2 chopped scallions to the saute with the broccoli and garnished with some halved grape tomatoes. I think this upped the awesome quotient just enough to get Tim to eat it without him saying, "Real men don't eat quiche!"