The Silly Nutrition Undergrad

Mini Quiche with Onions and Sweet Orange Peppers

Posted on: October 28, 2009

Simple, nutritious and fulfilling quiche!

Delicious mini quiche loaded with veggies!

Photo by Matthew Chung

The Silly Nutrition Undergrad has moved. Come to Juicy Fresh Bites for new content on health and nutrition!

I made a simple quiche for lunch. Coming from an Asian culture, I have no idea what a quiche is at all. So, this is one crazy and brave attempt for me!

Instead of following a solid recipe, I was inspired by Stacy Snacks’s Quickie Quiche recipe and MindBlogging’s Mini Mushroom Quiche recipe and I ended up whipping up my own version.

The end product: a crustless mini quiche in a 6oz ramekin featuring onions and orange peppers.

How did it taste? A little flat, but with a little bit of ketchup, the flavour was greatly enhanced!

Mini Quiche with Onions and Sweet Orange Peppers

Ingredients:

  • 1 egg
  • 1 tablespoon egg white (can be substituted for an extra tbsp of milk)
  • 1 tablespoon milk (I used 1%)
  • 1/2 small onion, diced
  • 1/2 small orange pepper, diced
  • 1 stalk scallion, diced
  • Handful of grated cheese
  • Seasoning: Dijon mustard, salt
  • Olive oil
  • Cilantro, for garnish
  • Ketchup (optional)

Directions:

  1. Preheat oven to 325F. Spray ramekin with cooking oil spray.
  2. Whisk together egg, egg white and milk. Add in mustard and salt to mixture. Set aside.
  3. Using olive oil, saute onions and orange peppers until slight soften.
  4. Pour egg mixture into ramekin. Scoop in sauted vegetables until 2/3 full.
  5. Stir in scallion and grated cheese (leave a small amount for garnishing).
  6. Put into oven and bake until egg sets in the center, about 25 – 30 minutes. Quiche is ready when toothpick comes out clean when inserted into center.
  7. Garnish with cilantro and grated cheese. Serve hot!

I love how versatile this dish is. You can practically add in any vegetables you have on hand, and if you want, you can throw in some meat to add flavour (or leave it out like I did). Regardless of what you add in or leave it, the quiche would still taste wonderful.

What makes this dish healthy? The egg is a good source of protein, and the vegetables will help you fit in an extra serving of vegetables (or 2 servings if you use a bigger ramekin). The grated cheese will also help to boost your dairy intake. Serve with a piece of whole wheat toast and this could be a well-balanced breakfast meal or a nutritious, fulfilling side dish at lunch or dinner!

Do you have a favourite quiche recipe? Share it here!

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