Crustless Quiche

Hi Everyone! This is Karla Nichols and I am excited to share with you guys this delicious recipe! What I really loved about this one is the preparation time (10 minutes tops!)the only thing that takes time is cooking the bacon(you could even use pre-cooked bacon so it takes no time at all) I also love the fact It's so tasteful and defiantly a "student budget meal".

Taste:Excellent! This has a similar taste to an omelette, but much easier to prepare.

Ease of preparation:Excellent. Cook the bacon(or use pre-cooked to save time )cut into pieces, chop the vegetables, crack the eggs and throw it all in a bowl. Put all the contents into a baking dish bake 350 degrees for approximately 20 minutes. You can easily prepare this in 10 minutes or less.

Ingredients:

2 slices of bacon (pre cooked Beehive is the cheapest I saw ) 1/2 brown onion, 1/2 red pepper, a few bunches of spinach, 3 slices of shaved ham (I used the cubed ham ) 1 cup of small florets of broccoli, 7 eggs and 1/3 cup trim milk, sea salt (or regular),pepper and any seasoning you want. Mix all together in a bow, pour into a baking dish and bake ( recipe said at 180 degrees for 30-45 min ) but I did 350 for 20 min. and it tasted great.

Specific nutritional value: This meal contains vegetables as well as protein, low in fat and calories plus has a great amount of protein.

Nutritional Facts:

*6 servings*

Calories: 143.7

Total Fat: 8.0 g

Saturated Fat: 2.2 g

Polyunsaturated Fat: 1.4 g

Monounsaturated Fat: 3.9 g

Cholesterol: 197.9 mg

Sodium: 290.5 mg

Potassium: 198.3 mg

Total Carbohydrate: 4.4 g

Dietary Fiber: 0.7 g

Sugars: 2.2 g

Protein: 10.6 g

*1 serving*

Calories: 23.95

Total Fat: 1.3 g

Saturated Fat: 0.27 g

Polyunsaturated Fat: 0.23 g

Monounsaturated Fat: 0.65 g

Cholesterol: 32.98 mg

Sodium: 48.41 mg

Potassium: 33.05 mg

Total Carbohydrate: 0.73 g

Dietary Fiber: 0.11 g

Sugars: 0.36 g

Protein: 1.7 g

Fats and Sugars

This meal contains low amounts of fat with a total content of 6 servings has 8 grams of fat, it's recommended an average adult consume 70 grams daily. Having good fat in food helps you absorb vitamin A,D,E and K. Fat also fills your fat cells and insulates your body to keep warm. The fats your body gets from your food give your body essential fatty acids. Although to much saturated fat is a harmful type of fat that increases the chances of developing heart disease.

In my recipe I did add cheese to the Quiche, which if your eating this as a main course meal, adding cheese is a great way to add protein, calcium and phosphorus. BUT it is a major source of saturated fat, so use it sparingly. Just two ounces of reduced-fat cheese will give you 40%-50% of the recommended daily value for calcium.

While this entire recipe has a total amount of 197.9 mg of fat (nearly the daily recommended amount of 300 mg )It only has 32.98 mg of fat per serving. To much cholesterol in a diet can cause the deposition of cholesterol in the arterial walls, blocking the flow of blood potentially leading to heart disease.

Vitamins and Minerals

This recipe has a good source of selenium, biotin, vitamin B 12,vitamin D ( just in the eggs ) Eggs contain small amounts of every vitamin and mineral required by the human body. Another great source of vitamins in this is the spinach, it's loaded with vitamin K, magnesium, folate and iron. It's loaded with flavonoids which act as antioxidants, protecting the body from free radicals. Researchers have discovered that different flavonoid compounds act as anti-cancer substances, the various nutrients in spinach offer much in the way of disease protection.

This meal is a good healthy meal for breakfast added with a piece of whole wheat toast and a banana would cover the four main food groups. It would also make a great dinner meal added with brown rice with a yogurt.

(the finished product below) it's full of color, color means healthy! )

Nichols, K.