Mini Crustless Chicken Quiches
- Gluten free
- Nut free
- Vegetarian
Ingredients
- 6 sprays olive or canola oil spray
- 8 large eggs
- 150 mL reduced-fat milk
- 1 pinch salt
- 150 g cooked chicken
- 75 g mushroom, uncooked
- 75 g red capsicum, uncooked
- 100 g reduced-fat cheddar cheese
- 6 cherry tomatoes
- 1/2 cup frozen corn kernel
- 1/2 cup frozen peas
Method
Pre-heat oven to 200 deg C. Spray a 12-hole muffin tray with olive oil.
In a large jug beat the eggs milk and a pinch of salt together.
In the bottom of each muffin hole place some chicken mushrooms capsicum peas and corn. Pour in the egg mixture and top with half a tomato and some cheese.
Bake for 25-30 minutes or until golden.
Variation
As an alternative use 150g leftover roast pork and 400g mixed chopped roast vegetables for the filling
½ serve of vegies in each serve of this recipe.
Recipe and image supplied by Cancer Council NSW Healthy Lunch Box website.
Nutrition information
| per serving | per 100g | |
|---|---|---|
| Energy | 554.8 kj | 605.3 kj |
| Protein | 11.3 g | 12.3 g |
| Fat, total | 8.3 g | 9.1 g |
| — saturated | 2.8 g | 3 g |
| Carbohydrate | 2.8 g | 3 g |
| — sugars | 1.4 g | 1.5 g |
| Sodium | 122.9 mg | 134.1 mg |
| Fibre | 0.8 g | 0.8 g |