Mini Breakfast Quiche
Either use silicon muffin pan, or here ( pictured) I used a standard muffin pan, and scrunched baking paper squares into the muffin holes, other wise the egg sticks to everything
Into the bottom of muffin cases add
• 1 ¼ cups chopped broccoli (114 g/ 4 oz)
• 2 tbsp freshly chopped parsley
• 1/2 pack streaky smoked bacon or smoked lardons fried first till crispy and chopped into small pieces - or leave out if veggie, maybe add in baby tomatoes instead?
Then Mix / whisk together and pour on top
• 6 large eggs
• ½ cup grated Parmesan cheese (45 g/ 1.6 oz) – Or for those dairy intolerant many find sheeps cheese is more easily digested so 20-30g manchego or pecorino, and maybe just10g of parmesan
• ½ tsp salt (I like pink Himalayan)
• ¼ tsp black pepper
• ½ cup heavy whipping cream (120 ml/ 4 fl oz) – or for dairy intolerant I use Graces premium coconut milk
put in oven at 180oC for 15-20 mins. Jobs a good un !
Approximate macros per mini quiche with bacon - Protein 10g, Fat 9g, Carbs 1g.
First Published Jan 2018
• 1 ¼ cups chopped broccoli (114 g/ 4 oz)
• 2 tbsp freshly chopped parsley
• 1/2 pack streaky smoked bacon or smoked lardons fried first till crispy and chopped into small pieces - or leave out if veggie, maybe add in baby tomatoes instead?
Then Mix / whisk together and pour on top
• 6 large eggs
• ½ cup grated Parmesan cheese (45 g/ 1.6 oz) – Or for those dairy intolerant many find sheeps cheese is more easily digested so 20-30g manchego or pecorino, and maybe just10g of parmesan
• ½ tsp salt (I like pink Himalayan)
• ¼ tsp black pepper
• ½ cup heavy whipping cream (120 ml/ 4 fl oz) – or for dairy intolerant I use Graces premium coconut milk
put in oven at 180oC for 15-20 mins. Jobs a good un !
Approximate macros per mini quiche with bacon - Protein 10g, Fat 9g, Carbs 1g.
First Published Jan 2018