Position rack in center of oven; preheat to 325 degrees F. Coat a nonstick muffin tin generously with cooking spray.
Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.
Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.
Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.
Nutrition Facts: per quiche: 90 calories; 5 g fat; 2 g sat; 1 g mono; 105 mg cholesterol; 3 g carbohydrates; 9 g protein, 0 g fiber; 217 mg sodium; 108 mg potassium
Make Ahead: Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on high for 30 to 60 seconds.
A good-quality nonstick muffin tin works best for this recipe. If you don't have one, line a regular muffin tin with foil baking cups.
| 3 tablespoons olive oil |
| 6 large fresh mushrooms, sliced |
| 1 large onion, chopped |
| 3 cloves garlic, chopped |
| 1 tablespoon fresh basil, chopped (or 1½ teaspoon dried basil) |
| 1 teaspoon fresh oregano, chopped (or ½ teaspoon dried oregano) |
| 1 teaspoon fresh parsley, chopped |
| 5 cups water |
| 1 20-oz can mixed vegetable juice cocktail |
| 4 carrots, thinly sliced |
| 2 zucchini, sliced |
| ½ small head cabbage, shredded |
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