{"id":1682,"date":"2013-04-15T03:08:58","date_gmt":"2013-04-15T03:08:58","guid":{"rendered":"http:\/\/cookhappylivehealthy.org\/blog\/?p=1682"},"modified":"2017-11-08T16:03:08","modified_gmt":"2017-11-08T16:03:08","slug":"meal-idea-microwave-breakfast-quiche","status":"publish","type":"post","link":"https:\/\/cookhappylivehealthy.org\/blog\/meal-idea-microwave-breakfast-quiche\/","title":{"rendered":"Meal Idea: Microwave Breakfast Quiche"},"content":{"rendered":"

One Upping the Ubiquitous Breakfast Burrito<\/span><\/h3>\n
\"Microwave
Go one better than a breakfast burrito with this fast, breakfast quiche that is easily transportable.\u00a0 Double the recipe and cook in separate dish for a time-free breakfast the next day.<\/figcaption><\/figure>\n

Breakfast burritos are everywhere.\u00a0 While they are a lot healthier than donuts to be sure, it’s always wise to step back from a craze and evaluate the common wisdom, especially for foods that “everybody” assumes to be healthy.\u00a0 Taking an objective view of the standard breakfast burrito, what I see is:<\/p>\n

    \n
  • a tortilla that is white, rather than whole grain, and<\/li>\n
  • makes up the largest part of a take-out burrito,<\/li>\n
  • leaving very little space for good protein, like eggs and beans<\/li>\n
  • but incorporating a significant amount of high-fat cheese<\/li>\n
  • yet lacking completely in vegetables<\/li>\n
  • or including them in negligible amounts;<\/li>\n
  • in other words, a breakfast option that is a step in the right direction, but leaves plenty of room for improvement.<\/li>\n<\/ul>\n

    Microwave quiches are a quick option that takes no longer than stopping to buy a ready-made burrito.\u00a0 If you have time, be sure to use some of the beautiful spinach coming into season now.\u00a0 Otherwise, packaged or frozen work as well.\u00a0 Because red peppers are nowhere near in season, I use strips that I froze last autumn, also a timesaver, as is ready made pesto.\u00a0 For a GF option, use Food for Life’s brown rice tortillas (they work surprisingly well.)<\/p>\n

    Step 1:\u00a0 Saute Vegetables\u00a0<\/strong> In 1-2 tsp. butter or olive oil, saute 1\/2 to 3\/4 cup red peppers diced to 1\/2.”\u00a0 Once they are lightly browned, add a couple good sized handfuls of fresh chopped spinach and cook just until it begins to wilt, stirring frequently. (Timesaver:\u00a0 use about 1 cup frozen chopped spinach and cook until completely thawed.)\u00a0 For flavor stir in 1-2 Tbsp. of your favorite pesto or 2 tsp. dried leaf basil, 1 tsp. Italian Herbs and a pinch of chili flakes.<\/p>\n

    Step 2:\u00a0 Prepare “Crust”\u00a0<\/strong> Lightly butter a small casserole dish.\u00a0 Tear a whole grain tortilla into 5-6 pieces and lay enough pieces over bottom of dish to cover.\u00a0 Top with cooked vegetables and season with salt and pepper, to taste.<\/p>\n

    Step 3:\u00a0 Add Cheese<\/strong> If desired, sprinkle vegetables with a high-impact (i.e., a-little-goes-a-long-way) cheese like Parmesan or a goat chevre.<\/p>\n

    Step 4:\u00a0 Make Egg Mixture<\/strong>\u00a0 In a small mixing bowl, beat together 2 eggs and 3\/4 cup milk or soy milk.\u00a0 Pour gently over the vegetables.<\/p>\n

    Step 5:\u00a0 Microwave\u00a0<\/strong> Cover and cook in 2-minute intervals at 50% power, stirring gently between intervals to bring uncooked interior parts to outside of dish.\u00a0 Cook until entire quiche is done to taste.<\/p>\n

    Step 6:\u00a0 Top with Tomatoes\u00a0<\/strong> Also optional, top with high quality chopped canned tomatoes for color and flavor, especially if not using cheese.\u00a0 Microwave 30 more seconds to warm tomatoes.<\/p>\n

    Enjoy<\/strong> a 100% healthful breakfast.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Go one better than a breakfast burrito with this fast, breakfast quiche that is easily transportable for on-the-go eating. <\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"generate_page_header":"","footnotes":""},"categories":[20,26,1],"tags":[282,385,465,543],"class_list":["post-1682","post","type-post","status-publish","format-standard","hentry","category-recipes","category-time-saving-tips-for-healthy-cooking","category-uncategorized","tag-healthy-breakfast-ideas","tag-microwave-meals","tag-quiche","tag-spinach","masonry-post","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-50"],"_links":{"self":[{"href":"https:\/\/cookhappylivehealthy.org\/blog\/wp-json\/wp\/v2\/posts\/1682","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cookhappylivehealthy.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cookhappylivehealthy.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cookhappylivehealthy.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/cookhappylivehealthy.org\/blog\/wp-json\/wp\/v2\/comments?post=1682"}],"version-history":[{"count":1,"href":"https:\/\/cookhappylivehealthy.org\/blog\/wp-json\/wp\/v2\/posts\/1682\/revisions"}],"predecessor-version":[{"id":2771,"href":"https:\/\/cookhappylivehealthy.org\/blog\/wp-json\/wp\/v2\/posts\/1682\/revisions\/2771"}],"wp:attachment":[{"href":"https:\/\/cookhappylivehealthy.org\/blog\/wp-json\/wp\/v2\/media?parent=1682"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cookhappylivehealthy.org\/blog\/wp-json\/wp\/v2\/categories?post=1682"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cookhappylivehealthy.org\/blog\/wp-json\/wp\/v2\/tags?post=1682"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}