Southwest Mini Quiche Bites (6 Servings)
INGREDIENTS Olive oil cooking spray 1 Tbsp. olive oil ½ medium onion, diced ⅓ cup bell pepper, chopped 2 garlic cloves, crushed 1 medium tomato, diced 8 oz. (1 cup) cooked chicken breast, diced small 6 large whole eggs, beaten 4 large egg whites ⅓ cup milk, fat free or milk of choice ½ tsp. salt ⅛ tsp. black pepper ½ tsp. cumin ⅓ cup shredded cheese 1 cup pinto beans (or your favorite beans)
INSTRUCTIONS 1. Preheat oven to 350°F. Spray a nonstick muffin pan with olive oil spray. 2. Heat oil in a large non-stick skillet over medium heat. 3. Sauté onions for 5 minutes, until soft, add bell peppers, garlic, tomato, and chicken for another 5 minutes. Set aside.
4 . In a large bowl, whisk the eggs, egg whites, milk, salt, pepper, and cumin until smooth. 5. Add the cheese, beans, and veggie/chicken mixture to the bowl and mix well. 6. Pour into the prepared muffin pan and bake for 28 – 30 minutes, or until firm.
NutritionNotes
These bites can be made ahead for a quick breakfast on the run. They can be kept refrigerated in an air tight container for up to 5 days, or they can be frozen for up to 90 days. To reheat, microwave about 1 minute. This recipe is high in protein and fiber, making it the perfect combo for your blood sugars! It can also help if you are managing your weight.
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