Snacks For Kids

Individual Mushroom Zucchini Quiches

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Average: 5 (2 votes)
(2 votes)
Individual Mushroom Zucchini Quiches

Individual mushroom zucchini quiches - Vegetable mix in muffin format

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Health Score:
8,2 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
115
calories
Calories

Healthy, because

Even smarter

Nutritional values

Mushrooms contain a lot of folate. This B vitamin is helpful for memory, ensures a balanced mood and thus a good mood.

The small mushroom zucchini quiches you can vary well: Instead of mushrooms, other types of mushrooms are also suitable, and you can replace the zucchini with broccoli, for example. For a vegetarian version, you can replace the ham with finely diced feta.

1 piece contains
(Percentage of daily recommendation)
Calorie115 kcal(5 %)
Protein8 g(8 %)
Fat8 g(7 %)
Carbohydrates2 g(1 %)
Sugar added0 g(0 %)
Roughage1 g(3 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.5 μg(8 %)
Vitamin E1.7 mg(14 %)
Vitamin K8.9 μg(15 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin3.8 mg(32 %)
Vitamin B₆0.1 mg(7 %)
Folate34 μg(11 %)
Pantothenic acid1.1 mg(18 %)
Biotin12.9 μg(29 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C5 mg(5 %)
Potassium225 mg(6 %)
Calcium35 mg(4 %)
Magnesium19 mg(6 %)
Iron1.2 mg(8 %)
Iodine8 μg(4 %)
Zinc0.9 mg(11 %)
Saturated fatty acids3.1 g
Uric acid30 mg
Cholesterol143 mg
Complete sugar1 g

Ingredients

for
12
Ingredients
1 zucchini
9 ozs button Mushroom
1 onion
1 ½ Tbsps olive oil
salt
peppers
1 pinch ground paprika
8 eggs
24 ozs Whipped cream
1 ¾ ozs ground almonds (2 TBSP.)
3 ½ ozs ham (in slices)
How healthy are the main ingredients?
hamWhipped creamalmondolive oilzucchinionion
Preparation

Kitchen utensils

1 Muffin tin with 12 troughs

Preparation steps

1.

Clean the zucchini, wash, quarter lengthwise and remove the core, cut the flesh into fine cubes. Clean mushrooms and also cut into cubes. Peel and finely dice the onion.

2.

Heat 1 tablespoon of oil in a frying pan. Sauté vegetables in it over medium heat for about 5 minutes. Then season with salt, bell pepper and paprika powder. Grease the wells of the muffin tray with remaining oil and fill in vegetables.

3.

Whisk eggs with cream and almonds, salt lightly and pour over vegetables. Mince the ham and put it on the mini-quiches.

4.

Bake in preheated oven at 200 °C / 400 °F for about 30 minutes. Remove, allow to cool, and pack into lunch boxes to take away.