Thursday, March 22, 2012

Dukan Mini Egg White Quiches

RECIPE RATING:
HE SAID: Very good.
SHE SAID: Delicious!
HIS FRIEND SAID: The quiche's were awesome!

Mini Quiches and grilled asparagus
UPDATED 3/22/2012: Reposting this recipe since we made them this past weekend.  Changed the recipe just a bit, meat free this time and we added cilantro.  Everyone loved it!    See below for the second option.

Quiche is great comfort food - the cheese, the crust...yum!  There's a deli near our office that sells quiche, it's delicious, but it's not Dukan.  We read a couple of Dukan'd Quiche recipes and actually found one on about.com that we liked.  It wasn't a Dukan recipe, just a healthy recipe, but it fits the Dukan plan.  Again, we tweaked the recipe to include what we had on hand and what we could find in the local markets here.

The great thing about quiche is you can eat them pretty much anytime - breakfast, lunch, dinner or as a snack.  You can also put a lot of different things in them - you can make them protein only or protein and veggie....we didn't even miss the crust!

The local markets don't carry a lot of fat free cheeses.  Haven't been to Whole Foods in a while, we have a feeling we will find it there.  We have been able to find reduced fat cheese, but usually only in one or two types.

This is our recipe for a protein veggie quiche recipe, but just omit the veggies for your pure protein days.

RECIPE
Makes 6 small mini quiches
Prep Time: 10-15 minutes
Cook Time: 20 minutes

1st recipe
3/4 c. egg whites
3/4 c. fat free or reduced fat shredded cheese (we used mozzarella because it's all we could find)
1/4 c. fresh asparagus, chopped into little pieces
1/4 c. red bell pepper, chopped into little pieces
1/4 jalapeno, seeds removed and diced
2 slices low fat canadian bacon, cut into small pieces
1 shallot, sliced
2 dashes of hot sauce (your choice)
Salt to taste

2nd recipe

3/4 c. egg whites
3/4 c. fat free or reduced fat shredded cheese (we used mozzarella because it's all we could find)
1/4 c. red onion, chopped into little pieces
1/4 c. red bell pepper, chopped into little pieces
1-2 T. cilantro, chopped
2 dashes of hot sauce (your choice)
Salt to taste


(for our second batch we added some adobo powdered seasoning)

Preheat oven to 350 degrees Fahrenheit.  Stir fry veggies, canadian bacon and shallot (however long you like).  Remove from heat, mix in the shredded cheese.  Pour mixture into muffin pan.  Mix salt and whatever other seasonings you'd like to add into the egg, pour egg mixture into muffin pan.  Bake for 20 minutes or until done.  Knife should come out clean when done.

We served our mini quiches with grilled asparagus (grilled for 3 minutes or so until they are bright green with salt, pepper and lemon juice).

Enjoy!

3 comments:

  1. I have done something similar using serrano ham as the casing, but they turn out a little salty, i out it there as i was worried about it sticking to the pan, but those look lovely! I#m going to give them a try. :-)

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  2. Great! We thought about using ham too since we found a recipe like that but I have to watch my sodium :-(

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