Name: Mini Quiche with Chicken and Bell Pepper
Prep time: 10 min
Cook time: 20 min
Yield: 4 servings
Ingredients: chicken breasts; eggs (large); red bell peppers; yellow bell peppers; cheddar cheese; green onions

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Mini Quiche with Chicken and Bell Pepper

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30 minutes

4 servings

Adjust servings

dairy-free

(?)

Has dairy from:

cheddar cheese

gluten-free

(?)

Has gluten from:

all-purpose flour

kid friendly

has meat

(?)

Has meat from:

chicken breast

has pasta

has seafood

mediterranean

vegan

(?)

Not vegan due to:

chicken breast
egg (large)
cheddar cheese

vegetarian

(?)

Not vegetarian due to:

chicken breast
egg (large)

pescatarian

paleo

(?)

Not paleo due to:

cheddar cheese
all-purpose flour

This recipe has no customizations.

Nutrition to Note

This recipe has Fat (total lipid) as 50.2% (as a percentage of RDA).

You may need to take this into account today to balance out your diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 8.5% of RDA
• Calories: 27.6% of RDA
• Carbs: 8.9% of RDA
• Fat (total lipid): 50.2% of RDA
• Fiber: 8.0% of RDA
• Fructose: 0.7% of RDA
• Protein: 37.6% of RDA
• Sodium: 41.2% of RDA
• Sugar: 5.3% of RDA

• Vitamin A (IU): 45.4% of RDA
• Vitamin B6: 99.5% of RDA
• Vitamin C: 21.8% of RDA
• Iron: 10.4% of RDA
• Magnesium: 21.2% of RDA
• Manganese: 22.7% of RDA
• Niacin: 67.4% of RDA
• Potassium: 18.8% of RDA
• Zinc: 18.8% of RDA

If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.

Whether this matters for your diet depends mostly on what other foods you consume today.

MACROS

Carbohydrate

24.4

Calories

553

Fiber

2.23

Iron

1.96

Protein

42.3

Sodium

556

Sugars

1.65

Fat (total lipid)

30.7

MAIN RECIPE INGREDIENTS

Amount

Measure

Adjust

Ingredient

chicken breast

boneless, skinless, cubed.

whole

eggs (large)

1/2

whole

red bell peppers

diced.

1/2

whole

yellow bell peppers

diced.

1/2

cups

cheddar cheese

grated.

stalks

green onions

diced, green part only.

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INGREDIENTS FOR: QUICHE/TART CRUST

Amount

Measure

Ingredient

cup

all-purpose flour

1/2

tsp

salt

1/4

cups

olive oil

1/4

cups

water

Ice water - just make sure it's extremely cold.

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PREPARATION

PREPARING THE CRUST

Follow the steps in the dependent recipe to make the crust.

Roll crust out flat and using a 3.2"-3.5", cut out rounds of crust. Using an olive oil spray or using a pastry brush, lightly oil each muffin tin so the crust does not stick and place each round in the tin, making sure to cover the entire section.

PREPARING THE MIXTURE

Preheat oven to 350 F. In a medium bowl, crack the eggs and whisk.

Clean and cube the chicken breast (small cubes) and place into the egg mixture. Dice the 1/2 red bell pepper and 1/2 yellow bell pepper and add to the chicken.

Dice the 1/2 red bell pepper and 1/2 yellow bell pepper and add to the bowl.

Dice 3 stalks of green onion, green part only and add.

Add 1/2 cup cheddar cheese and mix well until all ingredients are mixed in. Spoon mixture into each muffin tin that is prepared with crust. Do not overfill, leave a small amount of space to allow for the mixture to rise while cooking.

COOKING THE MINI QUICHE

Place the muffin tin into the preheated oven.

Cook for 15-20 minutes, making sure the chicken is completely done before removing.

10.

Let cool for 5-10 minutes before removing from the muffin tin.

DEPENDENT RECIPES:

Quiche/Tart Crust

This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 553

Protein 42.3 g

Carbohydrates 24.4 g

Iron 1.96 mg

Fiber 2.23 g

Calcium 85.2 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.