These yummy baby quiches are perfect for lunch boxes, parties and breakfast. The recipe comes from the book 'Sustained energy for Kids' by Gabi Steenkamp, Tanzia Merlin and Jeske Wellmann.

These little quiches form part of a balanced meal, so serve with some starch and salad or veggies for the perfect combination meal.

Ingredients:

  • 3 rashers lean back bacon finely chopped

  • ½ medium onion, peeled, chopped very finely

  • 250ml cooked or canned butter beans

  • 200ml fat-free milk

  • 5 eggs, preferably omega-3 rich

  • 5-10ml mustard powder

  • ½ teaspoon salt

  • ½ teaspoon ground pepper

  • 5ml dried parsley or mixed herbs

  • 30gms low-fat cheddar or mozzarella

    • Instructions:

    Preheat the oven to 180°C. Lightly coat the 12 hollows of a muffin pan (7.5 diameter hollows) with oil or spray with non-stick cooking spray.

    In a frying pan, dry fry the bacon and onion for three minutes over moderate heat. Set aside.

    Purée the drained butter beans with half the milk (100ml).

    Poor the Puréed beans into a 1-litre jug or a bowl and add the rest of the milk, eggs, mustard powder, salt, pepper and herbs. Stir to mix.

    Add the fried bacon and onion. Mix.

    Pour the mixture into lightly greased muffin pan, filling each to 4/5 full, making sure there is a little bacon in each quiche.

    Sprinkle the grated cheese evenly over each quiche.

    Place carefully in the oven and bake for 30-45 minutes, or until set.

    Cool in the muffin pan for 10 minutes, then run the blade of a knife around the edge of each quiche to loosen it, and carefully lift out of the muffin pan.

    Serve hot or cold with vegetable fingers and/or fresh fruit.