Breaking Fast

By Leslie Bonci, Director, Camp Delicious

Breakfast is one of the most important meals of the day for brain as well as body benefits. To get  the day off to a great start, protein needs to be part of breakfast to optimize the health of muscles and bones. Many people find that it takes too long to prepare food in the morning and are more likely to grab a cereal bar or bagel. However, this recipe is an easy way to get protein and vegetables in a grab and go form. Theses mini quiches can be made ahead of time, cooked, frozen and then defrost the night before, or bake them the night before, refrigerate and they are good to go in the morning accompanied with fruit or a mini bag of trail mix.

You can modify the recipe by using different cheeses, meat and vegetables to fit your taste buds. So let’s get into the kitchen to create so that your taste buds and body can appreciate your culinary efforts!

CRUSTLESS BROCCOLI AND CHEDDAR MINI QUICHES

1 can (12 fluid ounces) evaporated 2% milk
3 large eggs, beaten
2 Tablespoons flour
¼ teaspoon salt
¼ teaspoon black pepper
Dash of cayenne pepper, if desired
1.5 cups (8 ounces) shredded Cheddar cheese
1 cup finely chopped smoked turkey breast ( optional)
1 cup finely chopped green onion
2 cups chopped frozen broccoli, thawed and drained, or 2 cups raw broccoli
½ cup chopped red bell pepper

Preheat oven to 350 degrees. Spray mini muffin tins with non-stick vegetable spray.

Whisk milk, eggs, flour, salt ,black pepper and cayenne pepper in medium bowl until blended. Stir in cheese, smoked turkey, green pepper, broccoli and red pepper. Spoon 1/3 cup of mixture into muffin tins, filling 2/3 of the way. Stir to evenly distribute ingredients.

Bake for 23-28 minutes or until knife inserted near centers come out clean and tops are lightly browned. Cool in pan for 15 minutes. Run knife around the sides to loosen.

Yield: 24 mini quiches