Petite Crust-less Quiche

Bahan-bahan (6 porsi)

• olive oil spray
• 1 tbsp olive oil
• 1/2 medium onion (diced)
• 1/3 cup chopped bell pepper
• 2 g arlic cloves (crushed)
• 1 medium tomato (diced)
• 6 oz turkey kielbasa (diced)
• 2 cups baby spinach
• 5 large whole eggs (beaten)
• 4 large egg whites
• 1/3 cup fat free milk (or milk of choice)
• 1/3 cup all purpose flour*
• 1/2 tsp salt
• 1/8 tsp black pepper
• 3 oz shredded cheddar cheese
• *For gluten free use GF all purpose flour.