Ingredients
1/4C dry quinoa (160c, 28k, 6p, 3f)
3C water
2C homemade chicken broth (86c, 8.47k, 6.05p, 0f)
7 eggs (518c, 2.63k, 44.03p, 0f)
2T flax meal (70c, 5k, 2.8p, 3f)
6T water
1/4t Salt and Pepper
1C crumbled herb feta (396c, 6.14k 6.14p 0f)
3T chopped fresh dill (0c, 0k, 0p, 0f)
15 Kalamata olives chopped into thirds (45c, 1k, 0p, 0f)
1C diced mushrooms (15c, 2.3k, 2.16p, 0f)
1/2C chopped sun dried tomatoes (70c, 15k, 0p, 0f)
1C chopped spinach (7c, 1k, .86p, .7f)
1T Greek herb blend (10c)
1/4 second olive oil spray (1c, 0k, 0p, 0f)
Dish nutrients: 1378c, 69.54k, 68.04p, 6.7f
12 servings
Per serving: 114.84c, 5.76k, 5.67p, .56f
Directions
First gather all the ingredients you will need and wash veggies and herbs.
2) Prepare quinoa: Soak quinoa in water for ~5 minutes, then swish with your fingers to clean. Drain via a sieve, and rinse under running water. Add broth to a saucepan and bring to a boil, add quinoa, stir, then cover and bring back to a boil. Then lower heat so that it simmers, put a lid on and cook for ~15 minutes, or until the seed is fluffy and the liquid is absorbed.
While cooking quinoa prepare the rest of the recipe.
3) Prepare flax seeds: Grind flax seeds into a meal, and place the meal in a bowl with 6T water. Mix a bit with a fork to get everything wet and set aside for ~5-10 minutes to gel.
4) Turn oven on 350F. Place silicon cupcake forms in a 12-cup muffin tin and spray with olive oil. Chop mushrooms, olives, spinach, and tomatoes, and combine in a bowl with salt, pepper, Greek seasoning, and feta cheese. Whisk the eggs and add the flax seed mixture and fresh dill; combine well.
4) Place a teaspoon of quinoa, and spoonful of the veggies into each silicon cup. Pour eggs/flax mixture into the cups giving a little stir to make sure the egg mixture gets to the bottom of the cup. Place in the oven and bake 30 minutes.
5) Remove from oven, remove bites from the silicon cups, and place on a cooling rack.
[x] Flexitarian + Omnivore
[x] Gluten free
[x] Weight Maint
[x] Keto Diet
[x] Mediterranean
[O] Lectin Avoidance: eggs, tomato, cheese
[x] Oxilate Avoidance
[x] Purine Avoidance
[x] Allergies: EGGS, MILK PRODUCTS, TOMATOES
— with changes —
[x] Vegan: use veggie eggs + broth
[x] Vegetarian: use veggie broth
[x] Pescatarian: use veggie broth
Comments: I know some people who add liquid from the sun dried tomatoes (I use the ones preserved in oil), and some of the olive brine directly into the flax mixture to add flavor. While this does add flavor, it also adds calories and salt.
