Petite Crust-less Quiche

• 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.

Instructions

• 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.

Nutrition

• Serving: 2 quiche, Calories: 217 kcal, Carbohydrates: 12 g, Protein: 18 g, Fat: 11 g, Saturated Fat: 1.5 g, Cholesterol: 170 mg, Sodium: 552 mg, Fiber: 1 g, Sugar: 2 g