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Jannid's Borrowed Microwave Quiche Recipe

Looking for an easy Jannid's Borrowed Microwave Quiche recipe? Learn how to make Jannid's Borrowed Microwave Quiche using healthy ingredients.


Submitted by jannid

Makes 1 serving



thanks mischiefdm! Other additions: basil, oregano, swiss or provolone, bacon crumbles, spinach, etc adjust microwave times to suit power needs

Recipe Ingredients for Jannid's Borrowed Microwave Quiche

1/4 c sweet red pepper, chopped
1/4 c onion, chopped
2 T Reduced Fat Feta cheese
1 tsp olive oil
1/2 tsp garlic, chopped
1 T parsley, chopped
2 Egg Whites
1 egg
1 tbs yogurt, plain
1 tsp Parmesan

Recipe Directions for Jannid's Borrowed Microwave Quiche

  1. Place veges in a microwave safe dish of an appropriate size so that the veges cover the bottom.

  2. Microwave for 5 minutes with olive oil and garlic.

  3. Add feta cheese and stir.

  4. Stir together egg, egg whites, yogurt, and desired herbs and seasonings

  5. pour over veggie mix and microwave for 3.5 minutes or til set.

  6. Sprinkle with parmesan and serve with toasted whole wheat English Muffin or whole wheat toast.

Categories

Breakfast

Nutrition Facts
Serving Size 205.4g
Amount Per Serving
Calories
208
Calories from Fat
109
% Daily Value*
Total Fat
12.1g
19%
Saturated Fat
4.0g
20%
Trans Fat
0.0g
Cholesterol
194mg
65%
Sodium
447mg
19%
Potassium
322mg
9%
Total Carbohydrates
7.2g
2%
Dietary Fiber
1.6g
6%
Sugars
4.1g
Protein
18.4g
Vitamin A 29% Vitamin C 62%
Calcium 14% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • High in riboflavin
  • Very high in selenium
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • Very high in cholesterol
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