Eggs are on my mind since Easter was on Sunday so I am sharing a recipe that I love making for potlucks - mini cauliflower crustless quiche.
A note on eggs and cholesterol -
One large egg contains 72 calories, 6 grams of protein, 5 grams of fat and 186 milligrams of cholesterol. One large egg white has 17 calories, 4 grams of protein and no cholesterol or fat. Before you completely shy away from eating whole eggs - check out some of the benefits of eating yolk. Egg yolks (not whites) contain vitamins A, D, E and K along with omega-3 fats. Compared to the whites, egg yolks also contain more beneficial folate and vitamin B12. The yolks also contain far more of the nutrient choline than the whites, and all of the antioxidants lutein and zeaxanthin. Adding a whole egg to an egg white is a great way of lowering the calories, fat, and cholesterol while still getting the benefits of eating the yolk.
Did you know? A new study from the University of Eastern Finland shows that a relatively high intake of dietary cholesterol, or eating one egg every day, are not associated with an elevated risk of incident coronary heart disease. Furthermore, no association was found among those with the APOE4 phenotype, which affects cholesterol metabolism and is common among the Finnish population. The findings were published in the American Journal of Clinical Nutrition.
So with that, enjoy the recipe this week! I would love to hear your thoughts if you try it.
Cauliflower Mini Quiche Cups
1/2 of a cauliflower (medium sized) or 1/2 bag of Trader Joe's riced cauliflower
2 packed cups of washed and cut kale or spinach
1/2 cup shredded mozzarella cheese, plus more for garnishing]
1/4 cup sun dried tomatoes (bell peppers or favorite veggie)
1/4 cup egg whites and 1/8 cup cottage cheese or 2 whole eggs
Sunflower seeds for garnish
Tools needed: mini food processor, mini muffin pan
1. Preheat the oven to 375 degrees.
2. Cut off the stem of the cauliflower. Then cut the cauliflower into small florets. Put it in the food processor and pulse until it looks like grains of rice. Remove from the food processor and microwave for 6 minutes. You don’t need to cover it.
3. While the cauliflower is microwaving, you can prepare more of the filling. In a food processor, pulse the kale until it becomes large chunks. Then, add in the sun dried tomatoes and pulse. When it’s all shredded, add in the cheese and repeat until everything is shredded.
4. When the cauliflower is done microwaving, add in the kale mixture to the cauliflower. Pour in the egg whites, cottage cheese, and mix together with a spoon.
5. After your mixture is complete, spray your muffin pan with cooking spray and then begin filling it! When you’re done filling all the cups, garnish with cheese and sunflower seeds.
6. Place into the oven for about 20 minutes, or until the tops begin to brown.
A few substitutions I made -
1. I substituted organic riced cauliflower for fresh cauliflower floret. I used 1/2 of a bag (found at Trader Joe's or Sprouts in the freezer section). Microwaved for about 4 minutes and then let the water drain so the cauliflower was not wet.
2. I substituted 2 organic eggs for cottage cheese and egg whites as this is what I had on hand. The yolk in the eggs helped the mixture stay together much like the cottage cheese was intended to do.
3. I added in bell pepper as I love them with almost everything! I sauteed the bell pepper and sundried tomatoes in a pan with a dash of olive oil to soften them before mixing them into the kale/spinach mixture. This released the flavors and ensured even cooking.