Brussel's Mini-Quiches

Ingredients

3/4 cup skim milk
¼ cup shredded Parmesan cheese
Pinch of black pepper
Pinch of salt
½ cup chopped Brussels sprouts (fresh or frozen)
Cooking spray

Supplies

Cutting board and knife
Mixing bowl
Measuring cups and spoons
Muffin tin

Directions

1. Preheat oven to 350° F (176° C).
2. Chop Brussels sprouts into bite-size pieces and place in microwave-safe dish with 1 tsp water.
3. Microwave for 2-3 minutes or until soft and set aside.
4. Combine egg substitute, milk, black pepper, and salt in mixing bowl.
5. Spray muffin tin with cooking spray.
6. Pour egg mixture into muffin tins, filling each tin 2/3 full. Top each with 2 tsp. of Parmesan cheese.
7. Sprinkle a few Brussels sprouts halves into each tin.
8. Place tin in oven and bake for 30 minutes.

Parents

Once you’ve cut the Brussels sprouts, you can put the knife away and invite kids to help with mixing the other ingredients and pouring into tins.

Nutrition analysis (per serving)

40 calories
1 g fat
1 g  sat. fat
4g carbohydrate
1 g fiber
3 g sugar
4 g protein
98 mg calcium
6 mg iron
18 mcg folic acid

Nutritional analysis and facts have been provided by:



For more information about fun family recipes and keeping kids healthy and well, visit www.kidshealth.org

3/4 c. egg substitute