This recipe saved me a couple of nights ago. It was a week full of soccer practices, Kung-Fu classes and parent-teacher conferences. That means one thing…dinner planning disappeared into the abyss, along with vacuuming and dusting. At least, that’s my excuse. Otherwise I’d have to admit that housecleaning is not my forte, and that would be entirely untrue.
This is one of those recipes that makes for a healthy brunch recipe on the weekend or a quick re-heated breakfast on school mornings, but also easily crosses over to dinnertime.
Lucky for me!
This version takes on a southwestern flair, with black beans, tomatoes and pepper Jack cheese. However, it is also very versatile and can take on almost every egg-friendly profile.
Do you want to add turkey sausage? Go for it! How about mushrooms and fresh thyme? Sounds good to me! Cheddar and red bell peppers? I’m all over that!
The blacks beans sunk to the bottom when I sprinkled them into the egg mixture and formed a pseudo-crust when baked. It was actually kind of cool! If you prefer that the black beans end up in the middle of the quiche, add them halfway through baking.
Other skinny egg recipes:
Cookin’ Canuck’s Scrambled Egg Wrap with Spinach, Tomato & Feta Cheese
Cookin’ Canuck’s Summertime Frittata with Artichoke, Tomato & Basil
Kalyn’s Kitchen’s Green Chile & Cheese Egg Muffins
All Day I Dream About Food’s Low Carb Zucchini Sausage Egg Casserole
The Clean Dish’s Quinoa Muffin Frittatas
Calories 141.7 / Total Fat 8.7g / Saturated Fat 1.4g / Cholesterol 172.5mg / Sodium 402.8mg / Total Carbohydrates 6.7g / Fiber 1.6g / Sugars 0.9g / Protein 10.0g / WW (Old Points) 3 / WW (Points+) 4
- 5 large eggs
- 5 large egg whites
- 1/3 cup water
- 1/2 tsp salt
- 1/4 tsp ground pepper
- 2/3 cup black beans, preferably low-sodium
- 1/2 cup chopped tomato
- 3 oz. pepper Jack cheese, grated
- Cilantro, for garnish
- Salsa, for serving
- Preheat the oven to 375 degrees F. Coat a 9-inch pie dish with cooking spray.
- In a large bowl, whisk together the eggs, egg whites, water, salt and pepper. Pour the egg mixture into the prepared pie dish.
- Sprinkle the black beans, tomatoes and pepper Jack cheese evenly over the eggs.
- Bake until the egg is set in the center and starting to brown, 30 to 35 minutes.
- Let the quiche cool for about 10 minutes, garnish with cilantro and cut in to 6 wedges. Serve with salsa.
From the kitchen of Cookin' Canuck | cookincanuck.com