Friday, 13 July 2012

Mini Quiches (aka Egg Muffins)

This is a variation on a recipe for (Paleo/Primal) Egg Muffins that I found online.  When I made them they rose up beautifully in the oven and then totally collapsed!  They tasted fine, but lacked substance and looked pretty ridiculous!  So here is my improved version that rises just a little and keeps it's shape.  It also has some extra fiber from the coconut flour and is much more filling.  It doesn't have any coconut taste. Lovely hot or cold and brilliant for the lunchbox!

Mini Quiches - makes 12

12 Eggs (I used medium sized)
1 Onion
1 TBS Oil (I used deodorised coconut oil)
4-6 Rashers of bacon (or ham, chicken, tuna or salmon)
1 Cup fresh spinach (or frozen spinach - 4-5 'bricks')
1/4 Cup coconut flour
1/4 tsp salt
12 Muffin pan liners

Gently fry onion in oil until soft, then throw in the chopped bacon for a minute or two.  Finely chop spinach.  Mix all the ingredients together and pour into muffin pans lined with patty liners (the egg will stick like anything otherwise!).

Cook for 15 minutes (approx) on 180 (Celcius).  Eat hot or cold!

You can in anything extra you like - chopped capsium, peppers, tomato, parsley, chives or spring onions, avocado - the list is endless!

Nutritional info:

Serving size: 1 Mini Quiche

Calories per serve: 115
Total Fat: 7.7g
Total Carbs: 3.5
Protein: 7.3g
Vitamin A: 7.6% RDI
Vitamin C: 2.5% RDI
Calcium: 2.8% RDI
Iron: 5.2% RDI


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