Recipe : Mini quiches trois façons

30 quiches – Preparation time: 30 minutes – Resting time: 30 minutes – Cooking time: 20 minutes

Ingredients for the quiche mix (30 mini quiches)

• 10 eggs
• 1 cup milk
• 1 cup spinach
• 1 teaspoon dried parsley
• Salt and pepper to taste a) Vegetarian (10 mini quiches)
• 1/4 cup bell peppers
• 150g light cheddar cheese b) Greek (10 mini quiches)
• 1/4 cup tomato
• 200g light feta cheese c) Carnivore (10 mini quiches)
• 1/4 cup ham (50g)
• 150g light cheddar cheese

Ingredients for the pie crust (30mini quiches)

• 1 1/4 cups white flour
• 1/2 cup unsalted butter, cut into cubes
• 1/4 teaspoon salt
• 4 tablespoons water

Steps

1. Preheat oven to 375°C.
2. In a large bowl, combine the flour and salt. Cut in the butter using a pastry blender or two knives until a crumbly texture is obtained. Gradually add the water, stirring the mixture with a spatula. Form a ball. The dough can be wrapped in plastic wrap and refrigerated for 30 minutes for easier handling.
3. Using a rolling pin, roll out the dough on a floured surface to a thickness of about 3 mm. Using a glass, make small circles of dough. Repeat the process with the remaining dough until you have about 30 circles.
4. Place each individual dough in muffin tins so that the dough covers the bottom and part of the sides of the tin. If the circles are too small, you can flatten them further with the rolling pin. Prick with a fork to prevent the dough from forming bubbles during baking. Bake for 10 to 12 minutes, pricking with a fork halfway through if small bubbles form.
5. Meanwhile, whisk the eggs and milk in a medium bowl. Add the spinach and seasonings, stir, then separate the mixture into 3 small bowls. Add the vegetarian mix ingredients to the first small bowl and mix well. Repeat for the remaining mixes.
6. Pour the mixtures into the individual baked pie crusts. Reduce the oven temperature to 350°C and bake for 18 to 20 minutes. Serve with fruit for lunch or a hearty salad for dinner.

Nutrition Facts

Vegetarian                                              Greek                                                Meat

-Calories: 113 kcal                           -Calories: 101 kcal                           -Calories: 118 kcal

-Protein: 7 g                                    -Protein: 6 g                               -Protein: 8 g

-Carbohydrates: 4 g                                    -Carbohydrates: 4 g                                    -Carbohydrates: 4 g

-Fat: 8 g                                    -Fat: 7 g                                    -Fat: 8 g

Tips

• These quiches can be frozen for your next meal on the go. Simply space them with parchment paper when freezing for easier handling.
• The dough can be frozen for up to 3 months and can therefore be prepared in advance.
  Some of the whole eggs can be substituted with egg whites to reduce the fat content of the quiches while maintaining a good amount of protein. Substitute 50 ml of egg white for 1 egg.
• To reduce the recipe time, the quiche dough can be replaced with individual store-bought tart shells or tortillas molded into small circles using a glass.
  Other ingredients can be used to vary the quiche flavors. Be creative: olives, tomato, and feta, ham, pineapple, Mexican flavors, etc.