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
Preheat oven to 375°F. Lightly spray a 12-muffin tin with nonstick cooking spray, or use paper liners.
Cut bread into circles that will fit in the muffin tins. Place circles in bottom of muffin tins.
Distribute the onion and shredded cheese evenly between the muffin tins.
In a medium bowl, combine milk, eggs, mustard, and pepper. Divide the mixture between the 12 compartments.
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.