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Small Quiche Bites with Spinach
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Preparation:
20 min.
Preparation
ready in 55 mins
Calories:
136
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 136 cal. | (6 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.6 g | (2 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 31.5 μg | (53 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 2.8 mg | (23 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 192 mg | (5 %) | ||
| Calcium | 118 mg | (12 %) | ||
| Magnesium | 17 mg | (6 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 10 mg | |||
| Cholesterol | 161 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
6
- Ingredients
- 1 Tbsp olive oil
- ½ red Bell pepper (washed; seeded and diced)
- 1 onion (peeled and diced)
- ½ tsp salt
- freshly ground Black pepper
- 2 cups baby Spinach (roughly chopped)
- ¼ tsp freshly grated Nutmeg
- 4 large eggs
- 4 egg whites
- ¼ cup skim milk
- 0.333 cup grated Fontina cheese
Preparation steps
1.
Preheat oven to 375º F. Line a 12-cup muffin tin with foil liners.
2.
Heat oil in a non-stick skillet over medium heat. Saute diced peppers and onions until softened; season with salt and pepper. Stir in the baby spinach and nutmeg, reduce heat and cook until the spinach is just wilted, about 1 to 2 minutes. Remove from heat and set aside to cool slightly.
3.
In a medium bowl, whisk the eggs, egg whites, and milk until well blended. Stir in the cheese. Divide the egg mixture evenly between the muffin tin, filling each liner about halfway. Top with the spinach mixture.
4.
Bake for 20 to 25 minutes, or until the quiches have risen and are golden brown. Cool in the pan for about 5 minutes and transfer to a wire rack to continue cooling. Serve warm or at room temperature.
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