This recipe for crustless mini-quiches is easy to prepare, versatile and a favorite of Katie Krawczyk,  registered dietitian nutritionist at the Upstate Cancer Center. She often shares the recipe with patients who have cancer.

It makes 16-18 muffin-sized quiches.

Click here to hear Krawczyk explain and comment on the recipe.

Ingredients:

Base:

12 large eggs

½ cup heavy cream

¼ cup milk

2 tablespoons parsley, chopped

2 tablespoons fresh basil, chopped (or other herb)

¼ teaspoon salt

¼ teaspoon pepper

1 cup cheese, any kind, shredded (such as cheddar, mozzarella, Swiss or Gouda)

Vegetables:

 (Note: Feel free to sub in whatever veggies you like or have on hand)

1 cup broccoli, cut into tiny florets

1 cup fresh spinach, roughly chopped

1 red bell pepper, chopped small

¼-½ cup onion, diced fine

1 jalapeño pepper, seeds and veins removed, diced fine (optional)

 

Directions:

Preheat oven to 375 degrees and thoroughly grease (butter, coconut oil or nonstick spray) a muffin tin. (Note: I recommend using a nonstick muffin tin for even easier removal.)

In a large bowl, whisk together the eggs, cream, milk, parsley, basil, salt and pepper. Set aside.

Get all your veggies diced and ready to go. Optionally, you can sauté your onion with a bit of olive oil to soften it up and take away some of its bite. Set aside and allow to cool.

Add all the veggies to the bowl with the egg mixture, and stir to combine. Stir in half of the cheese.

Using an ice-cream scoop or ¼-cup measure, scoop the mixture into the prepared muffin pan. Fill to about ¼ inch from the top, then sprinkle a small amount of reserved cheese over each. Place in the oven and bake for 20-25 minutes, or until the egg is fully set and the cheese has just started to turn golden on top.

Remove from the oven and let cool for 5-10 minutes before running a butter knife around each muffin and gently removing from the pan. Enjoy while warm or let cool completely before storing in an airtight container in the fridge. Leftovers can be reheated for several seconds in the microwave (time will vary depending on your microwave), or a few minutes in a preheated oven or toaster oven.

 

Nutrition information per serving:

(Serving size: 2 quiches)

Calories, 250; protein, 14 grams; carbohydrates, 11 grams; dietary fiber, 1.3 grams; fat, 15.6 grams; saturated fat, 5.3 grams; cholesterol, 263.4 milligrams; vitamin A 1251.1 international units;  vitamin C, 7.3 milligrams; folate, 58.8 micrograms; calcium, 176.9 milligrams; iron, 1.7 milligrams; magnesium, 27.4 milligrams; potassium, 376.5 milligrams.