Quinoa Crust-less Quiche Tarts
About Quinoa:
Quinoa “grain” originated in the Andean region of northwestern South America and is a protein, dietary fiber, B vitamin rich plant from the amaranth family, that is actually an edible seed.
I raise urban hens and in the spring, they are laying now so many eggs, daily, more than we can eat. We give a dozen away per week to friends. It’s been great to craft so many high protein, vegetarian dishes, with some ingredients from our proud backyard homesteading! (Read: The Backyard Homestead: Produce all the food you need on just a quarter acre.)
Medifast, Optavia and Weight Watcher’s Approved!
Our Quiche Tart “Muffins” are packed full of healthy ingredients like protein-rich quinoa, vegetables, and eggs. They’re Weight Watcher’s approved at 2 Points per tart, or as an Optavia fueling at slightly under 100 calories per muffin.
Ingredients:
• 6 large eggs
• 2 cups of cooked organic quinoa
• 1 cup of grated cheddar cheese
• 1/2 teaspoon table salt
• 1/4 teaspoon black pepper
• 1/6 teaspoon (sprinkle) of cayenne pepper
• 1 ounce of chopped spinach
• 4 sliced Portobello mushrooms
• 1 large diced tomato or red pepper
Instructions:
• Set oven to 400 degrees.
• Boil 1 and 1/2 cups of quinoa= 2 cups cooked.
• Chop and dice all vegetables.
• Lightly coat a non-stick 12 muffin pan with non-stick olive oil spray.
• Crack eggs into a medium sized mixing bowl and whisk with an egg beater.
• Add cooked quinoa, cheese and stir all ingredients to combine.
• Pour quiche mixture evenly into muffin pan, filling each well about 2/3rds of the way.
• Place pan on the middle rack of the oven and bake for about 20 minutes, or until tarts puff up.
• Remove pan from oven and allow quiche tarts to cool in pan for 2-3 minutes, carefully remove with a large spoon.
Quinoa Crust-less Quiche Tarts
Ingredients
- 6 large eggs
- 2 cups of cooked organic quinoa
- 1 cup of grated cheddar cheese
- 1/2 teaspoon table salt
- 1/4 teaspoon black pepper
- 1/6 teaspoon sprinkle of cayenne pepper
- 1 ounce of chopped spinach
- 4 sliced Portobello mushrooms
- 1 large diced tomato or red pepper
Instructions
- Set oven to 400 degrees.
- Boil 1 and 1/2 cups of quinoa= 2 cups cooked.
- Chop and dice all vegetables.
- Lightly coat a non-stick 12 muffin pan with non-stick olive oil spray.
- Crack eggs into a medium sized mixing bowl and whisk with an egg beater.
- Add cooked quinoa, cheese and stir all ingredients to combine.
- Pour quiche mixture evenly into muffin pan, filling each well about 2/3rds of the way.
- Place pan on the middle rack of the oven and bake for about 20 minutes, or until tarts puff up.
- Remove pan from oven and allow quiche tarts to cool in pan for 2-3 minutes, carefully remove with a large spoon.
