Preparing a meal for just the 2 of you may be quick & easy, peculiarly whenever you keep eggs on hand. Versatile eggs are a high-quality protein meal portioned by temper to accommodate little households. Egg producers have made eggs even more convenient by offering 6- & 8-count packs to retailers. However numerous eggs you buy, they will keep in the refrigerator, with insignificant grade loss, for at least three weeks from the time you bring them home.
With eggs in the fridge, it’s simple to enlarge a welcome alter of pace to your menus. Eggs may as well aid you include more vegetables in your diet, as the new Dietary Guidelines for Americans recommend. Quiche in Pepper Pots is a good exemplar of an entree that combines egg protein with the vitamins, minerals & fiber of veggies.
These novel personal quiches are simple on the cook, too. Simply choose any colourful vegetable immingle you like to fill the peppers, pour on an egg-and-milk custard & bake. Got enterprise coming? Then just multiply the recipe to accommodate the count of servings you need.
For fast, nutritious consuming else times, you may use the remaining eggs you have on hand in a assortment of ways. Toss slices or wedges of hard-cooked eggs with greens & else veggies for a main-dish salad; poach eggs right in your favourite soup; reheat leftover pasta & veggies & pour on eggs to make a skillet scramble.
Quiche in Pepper Pots
2 servings
2 medium (about 4 oz. each) green, yellowish or sweet blooad peppers
1/2 cupful (about 8 oz.) frozen vegetable blend, thawed
2 eggs
1/4 cupful skim or low-fat milk
1/4 teaspoon garlic powder
1/4 teaspoon Italian seasoning, crushed
Cut tops off peppers & omit seeds. Sawtooth or scallop pepper edges, whenever desired. Stand peppers upright in custard cups or muffin-pan cups. Spoon 1/4 cupful of the vegetables into every pepper. In little bowl, bunk conjointly eggs, milk & seasonings till well blended. Pour about 1/3 cupful of the egg mix over vegetables in every pepper.
Bake in preheated 325 level F oven till knife tucked near middle comes out clean, about 60 to 70 minutes. Let stand 5 minutes earlier serving.
Nutrition data per serving of 1/2 recipe utilising light-green & yellowish peppers; broccoli, sweet blooad pepper, mushroom & onion vegetable blend; & skim milk: 119 calories, 5 gm absolute fat, 213 mg cholesterol, 89 mg sodium, 283 mg potassium, ten gm carbohydrate, 9 gm protein & 10% or more of the RDI for vitamins A, B12 & C, riboflavin, phosphorus.
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