Nourishing Nutrition: Bacon and egg quiche

Bacon and egg quiches

So this is my Bacon and egg quiche, but you can really do anything you want to it by using any form of protein and vegetables

They are absolutely delicious, I previously have done ones similar, but these were the best! Give them a try and let me know what you think! They are easy an quick to make.

Ingredients:

(makes three)

3 eggs

3 egg whites or 60 of mls egg white

90g of lean bone ham

40g of fennel (I used this vegetable because it was in my fridge, but you can use anything)

1x Edgell super sweet corn 72g can

200g of rice, (I used basmati)

30g of mozzarella cheese

garlic powder

oregano

salt and pepper

Directions:

1. Line three small ramekin dishes with 30g of ham each

2. Mix together in a bowel the vegetables, eggs, egg white, rice, herbs and seasoning (anything you like)

3. Fill ramekin dishes evenly

4. Garnish with mozzarella cheese on top

5. Bake in a pre-heated fan forced oven at 200 degrees for about 25 minutes or until cooked and golden brown on top

6. Remove once cooked and run a knife around the edges to loosen them. Let them cool for 10 minutes before turning them out. They should drop out perfectly!

Macros per quiche:

Calories: 245 each

Protein: 16.5g

Carbohydrate: 24g

fat: 10g