Individual Mushroom Zucchini Quiches
Individual mushroom zucchini quiches - Vegetable mix in muffin format
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.
(Percentage of daily recommendation)
| Calorie | 115 cal. | (5 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1 g | (3 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 8.9 μg | (15 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 34 μg | (11 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 12.9 μg | (29 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 5 mg | (5 %) | ||
| Potassium | 225 mg | (6 %) | ||
| Calcium | 35 mg | (4 %) | ||
| Magnesium | 19 mg | (6 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 30 mg | |||
| Cholesterol | 143 mg | |||
| Complete sugar | 1 g |
Ingredients
- 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)
Kitchen utensils
Preparation steps
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.
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.
Whisk eggs with cream and almonds, salt lightly and pour over vegetables. Mince the ham and put it on the mini-quiches.
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.
