Turkey Kielbasa and Spinach Mini Quiches

Turkey Kielbasa and Spinach Mini Quiches

Ingredients

• • Spray:
    • Olive oil spray

• For the filling:
  • • 1 tbsp olive oil
    • 1/2 medium onion, diced (about 50 g)
    • 1/3 cup (50 g) chopped bell pepper
  • • 2 garlic cloves, crushed
    • 1 medium tomato, diced (about 120 g)
    • 6 oz (170 g) turkey kielbasa, diced
  • 2 cups (60 g) baby spinach
• For the egg mixture:
  • • 5 large whole eggs
  • • 4 large egg whites
    • 1/3 cup (80 ml) fat-free milk or milk of choice
    • 1/3 cup (40 g) all-purpose flour*
  • • 1/2 tsp salt
    • 1/8 tsp black pepper
    • 3 oz (85 g) shredded cheddar cheese

  *For gluten-free, use gluten-free all-purpose flour.

Directions

1. 1. Preheat the Oven:
      • • Preheat your oven to 350°F (175°C). Spray a nonstick muffin pan with olive oil spray to prevent sticking.

   2. Sauté the Vegetables:
      • • Heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat.
        • Add the diced onion and a pinch of salt. Sauté for about 5 minutes, until the onions are soft.
      • Add the chopped bell pepper, crushed garlic, diced tomato, and diced turkey kielbasa. Sauté for another 5 to 7 minutes until everything is heated through.
      • Stir in the baby spinach and cook until wilted, about 1 minute. Remove from heat and set aside.

1. 1. Prepare the Egg Mixture:
      • In a large mixing bowl, whisk together the whole eggs, egg whites, fat-free milk, flour, remaining salt, and black pepper until smooth.
      • Fold in the sautéed kielbasa and vegetable mixture, along with the shredded cheddar cheese, until well combined.

1. 1. Fill the Muffin Pan:
      • Pour the mixture evenly into the prepared muffin pan, filling each cup about three-quarters full.
   2. Bake:
      • • Bake for 28 to 30 minutes, or until the mini quiches are firm and a toothpick inserted in the center comes out clean.

   3. Cool and Serve:
      • Allow the mini quiches to cool in the pan for a few minutes before removing them. Serve warm or at room temperature.

Serving Suggestions

• Serve with a side of fresh fruit or a light salad for a complete meal.
• Pair with your favorite hot sauce or salsa for added flavor.

Cooking Tips

• • Feel free to swap the turkey kielbasa for another type of sausage or omit it for a vegetarian option.

• Experiment with different vegetables like mushrooms, zucchini, or broccoli for a twist on this recipe.

Nutritional Benefits

• • High in Protein: With a combination of eggs and turkey kielbasa, these mini quiches offer a good source of protein.
  • Rich in Vitamins: Spinach and tomatoes provide essential vitamins and antioxidants.

Dietary Information

• Gluten-Free Option: Substitute regular flour with gluten-free all-purpose flour.
• Low-Calorie: These mini quiches are a healthy option, especially with fat-free milk and turkey sausage.

Nutritional Facts (per serving)

• • Calories: 130

• • Protein: 10g
  • Fat: 6g
  • Carbohydrates: 8g

• Fiber: 1g
• Sugar: 1g

Storage

• • Refrigerator: Store in an airtight container in the refrigerator for up to 4 days.

• Freezer: Freeze individual mini quiches in a freezer-safe container for up to 3 months. Reheat in the microwave or oven before serving.