November 10, 2013
Meal Prep Sundays: Mini Spinach & Caramelized Onion Quiche
Catherine is our Marketing Coordinator here in the 6 Pack Fitness SF Offices! Catherine has an academic background in Kinesiology Exercise Science and she's pretty bad ass. She came to the team with a passion for cooking and baking, so we asked her to put something together to share!
From Catherine:
My mom recently decided to get back into eating healthy (a decision I completely support). Following the lead of many friends and family who used Weight Watchers to change their eating patterns, she decided to make the big commitment and join. I was over at her house a few weekends ago while she was meal prepping for the week, and I was introduced to the breakfast zucchini quiche.
This last weekend I decided to adapt the Weight Watchers recipe and make some changes to hit the flavors I enjoy, caramelized onions and spinach! Simply add Turkey Bacon and you have a wonderful protein filled breakfast!
Mini Spinach and Caramelized Onion Quiche
Nutritionals per mini quiche (w/o turkey bacon)
Calories- 29 Total Fat- 1.9 G Total Carb- 1.6 g Protein- 1.4 g
Ingredients Needed:
Cooking Spray
¼ cup frozen spinach, defrosted
½ large onion, finely chopped
½ cup shredded parmesan cheese
3 large eggs
¼ cup all-purpose flour
½ Tbsp dried basil
1 ½ Tbsp extra virgin olive oil
1 tsp sugar
½ tsp kosher salt
¼ tsp black pepper
Recipe yields about 24 mini Quiches
Preheat oven to 375 degree F. Coat a 24- hole nonstick mini muffin pan with cooking spray. Spray a non-stick skillet with cooking spray and place the onions in the skillet. Stirring occasionally keep the skillet on Medium to Low heat until the onions resemble a color similar to these€¦
Add the spinach and combine it with the caramelized onions for about 1 minute.
Combine all the ingredients in one large bowl.
Spoon about 1 tablespoon of the egg batter into each muffin hole.
Bake until the mini quiches are golden brown and cooked through, about 15 minutes.
Remove to a wire rack to cool completely.
These make a great snack, too! Enjoy!
-Catherine