5.0 from 6 votes
Crustless Mini Broccoli Quiche
Don't these mini broccoli quiches just look nice and appetizing? Good news is they are quick and easy to make and really healthy too! Perfect for Phase 1 of South Beach Diet.
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 8
Calories: 120 kcal
Course:
Appetizer
Cuisine:
American
Ingredients
- ½ pound broccoli - cut into florets
- 4 eggs
- 1 cup milk
- ½ cup chopped onion
- 1 cup grated cheese
- 1 teaspoon salt
- ½ teaspoon pepper
Instructions
- Place 1-2 pieces of florets in each muffin mold, depending on the size of the florets, it should fill three-quarters of each mold. Set aside.
- In a bowl, beat eggs and milk until almost frothy. Add onions, salt and pepper and mix well.
- Pour egg mixture into the muffin molds, just about covering the florets. Top each with grated cheese. Leave enough space as the quiche may rise a little while baking.
- Bake at 180°C/375°F for about 20 minutes or top is almost brown.
Cup of Yum
Nutrition Information
Calories
120kcal
(6%)
Carbohydrates
4g
(1%)
Protein
8g
(16%)
Fat
7g
(11%)
Saturated Fat
4g
(20%)
Cholesterol
99mg
(33%)
Sodium
432mg
(18%)
Potassium
188mg
(5%)
Fiber
0g
(0%)
Sugar
2g
(4%)
Vitamin A
485IU
(10%)
Vitamin C
26mg
(29%)
Calcium
164mg
(16%)
Iron
0.7mg
(4%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 120
% Daily Value*
| Calories | 120kcal | 6% |
| Carbohydrates | 4g | 1% |
| Protein | 8g | 16% |
| Fat | 7g | 11% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 99mg | 33% |
| Sodium | 432mg | 18% |
| Potassium | 188mg | 4% |
| Fiber | 0g | 0% |
| Sugar | 2g | 4% |
| Vitamin A | 485IU | 10% |
| Vitamin C | 26mg | 29% |
| Calcium | 164mg | 16% |
| Iron | 0.7mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.