Nutrition-Packed Mini Quiches134

Indulge in the goodness of nutrition with these bite-sized delights: nutrition-packed mini quiches. These individual quiches are not only visually appealing but also a powerhouse of essential nutrients. With a crispy, flaky crust and a savory, creamy filling, they are perfect for breakfast, lunch, or as a healthy snack.

The beauty of these mini quiches lies in their versatility. You can customize the fillings to suit your taste preferences or dietary needs. From classic fillings like cheese and spinach to hearty options with mushrooms and bacon, the possibilities are endless. Not only are they a delicious way to start your day, but they also provide a satisfying and nutritious meal on the go.

Ingredients for the Crust:
1 1/4 cups (150g) all-purpose flour
1/2 teaspoon salt
1/2 cup (1 stick) unsalted butter, cold and cut into small cubes
1/4 cup (60ml) ice water

Ingredients for the Filling:
6 large eggs
1 cup (240ml) milk
1/2 cup (120g) grated cheddar cheese
1/2 cup (120g) grated Swiss cheese
1/2 cup (60g) chopped spinach
1/4 cup (60g) chopped mushrooms
1/4 cup (60g) chopped bacon (optional)
Salt and pepper to taste

Instructions:For the Crust:

In a large bowl, whisk together the flour and salt.
Add the butter cubes and use your fingers to work them into the flour until the mixture resembles coarse crumbs.
Gradually add the ice water, 1 tablespoon at a time, until the dough just comes together.
Form the dough into a ball, wrap it in plastic wrap, and refrigerate for at least 30 minutes.

For the Filling:

Preheat oven to 375°F (190°C).
In a large bowl, whisk together the eggs, milk, cheese, spinach, mushrooms, bacon (if using), salt, and pepper.

To Assemble the Quiches:

On a lightly floured surface, roll out the dough to a thickness of 1/8 inch (3mm).
Cut out 12 circles using a 3-inch (7.5cm) cookie cutter.
Press the circles into a greased muffin tin.
Fill each quiche with the egg mixture, dividing it evenly.
Bake for 25-30 minutes, or until the crust is golden brown and the filling is set.

Let the quiches cool for a few minutes before serving. They can be enjoyed warm or cold, making them a convenient and portable snack or meal. Whether you're looking for a quick and easy breakfast or a healthy lunch option, these nutrition-packed mini quiches are sure to satisfy your cravings.

Nutritional Benefits:

These mini quiches are not only delicious but also packed with essential nutrients. They provide a good source of:
Protein: Eggs are a complete protein, meaning they provide all the essential amino acids that our bodies need.
Calcium: Milk and cheese are excellent sources of calcium, which is important for bone health.
Iron: Spinach and bacon (if using) provide iron, which is essential for red blood cell production.
Fiber: Spinach and mushrooms provide fiber, which can help keep you feeling full and satisfied.

By incorporating these nutrient-rich ingredients, the mini quiches become a well-rounded and nutritious meal option that can help support your overall health and well-being.

2025-01-26

Previous：Maternal and Infant Health Care Program Background

Next：Ultimate Guide to Waist Exercises: Strengthen and Sculpt Your Midsection