Recipe'n & Ruminatin': Broccoli MiniQuiches

This crustless mini quiche recipe is a new one I saw on MyFitnessPal; I switched it up somewhat, added this, changed this out, but kept the broccoli. These are yummy high protein breakfast (or not - fly in the face of convention: DO YOU!!) bites at a super low 29 calories each, check it oot!

You will need:

2 1/2 c broccoli florets (measure in a glass measuring cup. Trust me, I lub you!)
1 Tbsp unsalted butter
1/4 c red onion, chopped finely
1 clove garlic, minced finely
Salt, pepper
4 eggs
1 c egg whites
30g (1 oz) low-fat old cheddar cheese (go for old, older is always wiser. and tastier)

Preheat your oven to 400 degrees Fahrenheit, and prep!

Chop your onion, mince your garlic, grate your cheese and de-floret the broccoli should you not have bought them in conveniently floretted 8 pound Costco-size bags. Put in a glass measuring cup. Spray a mini-muffin tin well with oil. Then spray it again. And some more. Right around the edges. There you go. Oil that mofo like it's your birthday present.

Add some water to the broccoli, about an inch or so, and microwave on high for 4 minutes. Does anyone ever microwave on medium? I'm curious. Those settings seem superfluous to me: I don't cook in a microwave because I want to gently raise the temperature, I WANNA EAT NOW. But I digress.

Meanwhile, melt the butter in a non-stick saucepan and add the onions over med-low heat. Cook, gently stirring, for 3 minutes. Add in the garlic, saute for one more minute. Just until you can smell it!

Drain the smoking hot broccoli carefully and add to the pan for one more minute.

Dump all this in a bowl and smush the broccoli with a fork. Ish. It doesn't have to be perfect. Stir in the salt and pepper to taste; divide between the 24 mini muffin cups. That you oiled. You oiled, right? Good!

In a pourable vessel, like a big measuring cup, whisk the eggs and egg whites together and then pour evenly into the muffin cups on top of the broccoli. Top with the cheese.