Maximum Power Mini Quiche
Your athletes will love this—quick, easy, full of protein and omega-3s. Substitute their favorite low-fat cheeses and even different vegetables for a great game-winning snack.
INGREDIENTS | SERVES 12
- Nonstick cooking spray
- 12 slices whole wheat bread
- 1 medium onion, grated
- 1/2 cup low-fat Swiss or mozzarella cheese, shredded
- 1 cup low-fat milk
- 4 eggs
- 1 teaspoon dry mustard
- 1 pinch black pepper
- 1 teaspoon salt
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Preheat oven to 375°F. Lightly spray a 12-muffin tin with nonstick cooking spray, or use paper liners.
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Cut bread into circles that will fit in the muffin tins. Place circles in bottom of muffin tins.
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Distribute the onion and shredded cheese evenly between the muffin tins.
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In a medium bowl, combine milk, eggs, mustard, and pepper. Divide the mixture between the 12 compartments.
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Bake in oven 20 minutes, or until a toothpick inserted into center of a quiche comes out clean.
Make It Quick—Practice Starts Soon
On sports days, it is critical to feed kids “correctly” before they go to athletic practice. To allow them to eat a bag of chips and a glass of fruit juice will not serve them well. Their needs are for high energy that will last them an hour or more. A source of protein plus a healthful carb are necessary to provide this.
