Crustless Mini Broccoli Quiche Recipe

Crustless Mini Broccoli Quiches

Ingredients

• 6 eggs
• ¾ cup milk, almond milk or half and half
• 10 oz. fresh or frozen broccoli stems and florets, chopped small
• 1 cup shredded cheddar cheese
• 1 tsp. salt and pepper to taste

Optional additions:

• Pepperjack cheese
• Red or green bell pepper, diced
• Diced onions
• 2 tsp. Dijon mustard
• 1-2 tsp. dried dill weed

Instructions:

1. Preheat oven to 400 degrees Fahrenheit.
2. Use butter to grease a 12-cup muffin pan.
3. Cut the broccoli into very small florets. Steam just 2-3 minutes – they continue cooking in the oven.
4. Mix the eggs and milk together in a bowl with a whisk. Add the cheese, season with salt and pepper, and blend.
5. Spoon the mixture evenly into your muffin cups to just half full. Add a tablespoon of the broccoli to each, depending on the cup size. Sprinkle a bit more cheese on the top if desired.
6. Bake for 22-25 minutes or until the edges start to brown.

 

Raw or Steamed, Broccoli Is Loaded with Nutrients

Raw broccoli is packed with amazing nutritive benefits. One medium-sized stalk (about 1½ cups) contains approximately 16 percent of the fiber and 9 percent of the protein needed for an entire day.
You also get a whopping 224 percent of the vitamin C you need, helping your body resist colds, flu, and other diseases. This vitamin also combats the effects of cell-damaging free radicals absorbed through the toxins we encounter, such as smog and pesticides. Relating to brain health, vitamin C is necessary for the production of serotonin, a hormone that is crucial in brain and nervous system function.
That same 1 ½-cup serving contains more than enough of the daily recommended value in vitamin K – 192 percent – which helps regulate your blood’s clotting ability, making sure it flows freely, but not too freely. No fewer than 12 proteins are needed for our blood viscosity to remain balanced, and vitamin K supplies four of them. The end result is heart protective, and may also help prevent coronary artery disease.
Other ingredients in broccoli that radically enhance its nutritional value include vitamins A, E and B6, riboflavin and folate, and the minerals potassium, manganese, and phosphorus. More broccoli advantages come in the form of thiamin, pantothenic acid, calcium and magnesium, as well as small amounts of omega-3 fatty acids.
That’s pretty powerful for a relatively small portion of food.