Quick little quickie!

SPINACH-GORGANZOLA QUICHE CUPS

 

I love quiche in any way, shape, or form.  It’s comforting to me…the possibilities are innumerable…and they are protein-filled while being fairly low in calories.  A complete meal in a finger food!  (I love LOADED quiche, so I added a little more spinach in the ones photographed.)

These freeze wonderfully, so make lots.  It’s not any more work to do a double batch!

(This is my interpretation but, thanks to Shelly of TheWorldAccordingToEggface for the inspiration and tons of variations!)

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1 medium sweet onion, finely diced

2 cloves garlic, minced

2 teaspoons butter

One 10-ounce package frozen, chopped spinach, thawed and squeezed dry

1/2 cup crumbled Gorgonzola cheese

1/4 cup freshly shredded Parmesan cheese

6 eggs

1/2 cup skim milk

1/4 teaspoon salt

1/4 teaspoon salt-free Italian seasoning

1/8 teaspoon black pepper

Dash cayenne pepper

Dash freshly grated nutmeg

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In a small saute pan, heat the butter over medium-low heat.  Add the onion and garlic and cook for 10 minutes, or until softened.   Transfer to a bowl and stir in the spinach and cheeses.

In a medium bowl whisk the eggs until frothy.  Whisk in the milk, salt, Italian seasoning, black pepper, cayenne pepper, and nutmeg.

Preheat oven to 350 degrees.  Spray a regular-sized muffin pan (12 count) with vegetable cooking spray.  Divide the spinach mixture amongst the cups.  Pour the egg mixture over the spinach.  Bake for 20-25 minutes, or until puffed and just set.  Makes 12.  (Can also be done in a deep dish pie plate,  mini muffin tins, or custard cups – depending on what serving size you prefer.)

Per each “cup”:  Calories 101, Protein 8g, Fat 6g, NET Carbs 3g, Sugar 1g, Sodium 112mg

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Deviled Eggs…yet another way

SOUTHWEST DEVILED EGGS

I mean, really…can you have too many deviled eggs?!  This is on old recipe that I’ve made for a long time and love.  How spicy depends on your taste, but when the snack attack comes around, you’ll be ready with a plate of these in the fridge.

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10 hard-boiled eggs

1 tablespoon mayonnaise

2 tablespoons sour cream

1 1/2 tablespoons salsa

1 tablespoon chopped black olives

1/2 teaspoon cumin

1/4 teaspoon chili powder

Dash cayenne, chipotle pepper

Salt to taste

Fresh cilantro or parsley, minced

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Peel boiled eggs, slice in half length-wise and scoop out yolks into a small bowl. Mash yolks with a fork until smooth. Stir into yolks the mayonnaise, sour cream, salsa, black olives, cumin, chili powder, cayenne, salt, and black pepper. Divide yolk mixture among the egg whites and arrange on a plate. Garnish with fresh herbs. Cover with plastic wrap and chill. Makes 10 servings, 2 pieces each.

Per Serving: Calories 90; Protein 7 g; Fat 5 g; Carbs 1 g; Sugar 2 g; Sodium 24 mg

 

 

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No-flour bread. Riiiiiiiiight….

CLOUD BREAD

This recipe has been around for awhile.  I’ve poo-pooed it and thought:  GAG.  But that just goes to show ya’…try it before you say you don’t like it!

I have to thank so many people from Before&AfterChat message board for being ‘pushers’ and talking incessantly about this stuff.  I finally broke down and made a batch and it’s pretty darn good.

Light, airy, fluffy, mild tasting – not eggy at all.  I made it with cream cheese, and the smell was wonderful as it baked.  It has sort of a tangy flavor – maybe like a very mild sourdough.  But this is right out of the oven and cooled.  We’ll see what we get after it sits overnight and mellows!

This is NOT bread…and won’t pass for it in a blind taste-test!!  But as a “holder” for all sorts of fixings, this works great.

I’m thinking of SO many variations:  orange zest and almond extract, cinnamon and minced raisins, cocoa powder, finely shredded sharp cheddar and minced crisp bacon, pizza seasonings and Parmesan, roasted garlic and Feta crumbles….somebody STOP ME!!

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(this recipe adapted from cleochatra)

3 eggs, separated

3 ounces reduced-fat/fat-free cream cheese OR 3 tablespoons  sour cream or ricotta cheese or cottage cheese or thick yogurt

1/2 teaspoon Splenda granular

1/8 teaspoon cream of tartar

Pinch of salt

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Preheat oven to 300 degrees.  Spray a large baking sheet with vegetable cooking spray and set aside.

In a large bowl, with very clean beaters, whip the egg whites with the cream of tartar for 3-4 minutes – or until very stiff peaks form and they are almost turning dry.  Set aside.

With the same beaters, in a large bowl beat the cold cream cheese until smooth.  Beat in the egg yolks, Splenda, and salt for 2 minutes until light yellow.

Gently fold one-third of the egg whites into the yolk mixture to lighten.  Fold in the remaining whites until all fluffs disappear, but be careful not to deflate them.

Mound into desired sizes on the prepared baking sheet (or in a pizza pan, or muffin tins, or a mini loaf pan…whatever shape and size you want).  Bake for 30 minutes – depending on size.  (I made 6 large pieces and 30 minutes was just right.  Smaller sizes will require less time…just watch.)  They should be a deep golden brown and crispy to the touch.

Immediately loosen with a pancake turner and allow to cool for a few minutes on the pan.  Remove to a wire rack to cool completely.  Store in an airtight container or plastic bag.

These are the stats for the WHOLE recipe.  Divide by how many servings you prefer.

Total Recipe: 474 Calories; 28 g Protein; 36 g Tot Fat; 7 g Carb; 0 g Fiber; 1 g Sugar; 533 mg Sodium

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New Year…back on track…how about some protein?!

MY FAVORITE EGG SALAD

Super simple…Plain Jane, no frills.

This is the egg salad that I keep in the fridge to wrap in lettuce leaves or to eat with a spoon out of a bowl.  Nothing fancy.  You probably have a favorite way of making yours…this is mine.

One secret that makes it super quick is to grate the eggs on a cheese grater.  I use the large holes and in 5 or 6 swipes a boiled egg is reduced to shards that mix up quickly with whatever you put with it.

(The sweetener just gives a rounded taste – that yum factor – and makes savory things extra good!)

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9 large eggs, boiled, peeled

1/3 cup regular or  reduced-fat mayo (my preference is regular…just ’cause)

2 tablespoons fat-free half & half or milk

1/2 teaspoon Splenda or sugar (brings out the salty flavors!)

1/8-1/4 teaspoon salt – to taste

1/8 teaspoon black pepper

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Shred or dice the eggs and, in a small bowl, combine with the mayo, half & half, Splenda, salt, and pepper.  Cover and chill.  This will become less ‘wet’ as it chills.

Makes approx five 1/2-cup servings.

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Per Serving: 186 Calories; 10 g Protein; 15 g Tot Fat; 2 g Carb; 0 g Fiber; 1 g Sugar; 353 mg Sodium

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Low Carb Crepes…a great stand-in for a whole lotta stuff…

Crepes

(Low-carb, higer-protein)

I use these in so many more ways than just “crepes”.   In both sweet or savory recipes, as wraps, tortillas, noodles – they are a great way to still make those dishes you love without the unneeded carbs.

Don’t be afraid of making crepes – and you don’t need a special pan.  The first one may flop, but you’ll get the hang of it quickly.   Then you can use them for enchiladas, burritos, lasagna, sandwiches, or just roll up with a sprinkle of Cinnamon-Splenda inside.  They’re a very versatile thing to keep on hand.  (They also freeze great.  Just put a piece of waxed paper, or plastic wrap between each one.)

You can add 1 tablespoon Splenda, 1/2 teaspoon vanilla, or sweet spices for a sweet version.  Or herbs and other spices for savory.

These are very tender and will be more moist than regular crepes.  They are what I use in my Chicken Pot Pie with Crepes, which has been very popular.

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1/2 cup ricotta cheese (stats are for Part-Skim / lowfat)

4 eggs

1/4 cup flour

3 tablespoons milk

Pinch of salt

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In a medium bowl beat the Ricotta with the eggs. Beat in the flour, salt, milk.   Allow to sit for 15 minutes.

Heat an 8-inch nonstick skillet over medium-low heat. Coat with vegetable cooking spray when hot. Pour in 2 tablespoons of batter and immediately swirl the pan to coat the entire surface in a thin layer. Allow to cook, without turning, until completely done. The top should be no longer shiny and when you touch it it’s not wet. The bottom will be have a very slight golden color. If it’s too dark, lower the heat.

(If you are a new crepe-maker, these can be next to impossible to flip and they don’t need to be.) Gently loosen the edges with a spatula and slide out of the pan onto a plate. Very lightly spray the top with vegetable spray – this way you can stack them on top of each other.

Lightly coat the pan with cooking spray before each crepe. Proceed with above directions until batter is gone. Allow the crepes to cool to room temperature and then wrap the plate tightly with plastic wrap. These keep well in the fridge – unfilled – for several days.

Since these are so moist, letting them sit uncovered for a half hour or so will help them get that dry, ‘lacy’ edge.

Makes approx 12 crepes.

Per Crepe:   Calories 57; Protein 4 g; Fat 3 g; Carb 6 g; Sugar 1 g; Sodium 35 mg

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WHAT’S in that cake?!

FLOURLESS CHOCOLATE CAKE

When I saw this recipe I was very skeptical…usually these kind leave a LOT to be desired.

But this is one moist and delicious dessert!  And unless you told someone they would never, in a million years, guess what the secret ingredient was.

It’s very flavorful and rises well…not eggy or too dense…just right.  It has a very nice texture and a tender, moist crumb.  (I thought it got better the next day – the flavors more intense and when stored in the fridge it’s nice and fudgey, almost.)

It’s beans and eggs with a little cocoa powder thrown in – it’s very good for you.  (The carbs are complex one and come from the beans.)  Seriously!  Do try this, you won’t be disappointed.

I have to give credit to Lauren from Healthy Indulgences for the inspiration.

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One 15-ounce can unseasoned black or kidney beans – drained and rinsed (I prefer S&W kidney beans for this)

1 tablespoon water or coffee (the coffee will bring out more intense chocolate flavor)

1 tablespoon vanilla extract

6 tablespoons unsweetened cocoa powder

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

6 tablespoons butter, softened

1 cup Whey Low granular or maltitol

5 eggs

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(I recently made the WHOLE thing in the blender.  Gets pretty thick, so you need a fairly powerful machine, but it works great. I pureed the beans first with the water/coffee and an egg…then added the rest of the eggs…then the remaining ingredients.  Processed till smooth.)

Preheat oven to 325 degrees.  Coat a 9 or 10 inch cake pan with vegetable cooking spray.  Set aside.

In a blender, food processor or with a hand held blender wand, puree the beans, water/coffee, and vanilla until smooth.  Set aside.

In a small bowl combine the cocoa powder, baking powder, baking soda, and salt.  Set aside.

In a large bowl beat the butter and the Whey Low for one minute with an electric mixer.  Beat in the eggs for two minutes, or until very light and fluffy.  Beat in the bean mixture, just until combined.  Beat in the cocoa mixture for one minute, until very smooth.

Pour batter into prepared pan and bake for 35-40 minutes or until a toothpick inserted in the middle comes out clean.  Allow to cool completely on a wire rack.  Wrap tightly with plastic wrap or frost and cover.  Makes 10 servings.

Per Serving: Calories 171; Protein 6 g; Fat 11 g; NET Carbs 10 g; Sugar 5 g; Sodium 155 mg

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Get ‘em while the gettin’s good!

AVOCADO DEVILED EGGS

These will not last long…take them to a party or a potluck and they will disappear before your eyes!

Handsome little devils, for sure.   High-protein eggs filled with creamy good-for-us avocados…WOW.  Make lots.

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(Prepare these not too long before serving, as the avocados may turn dark.)

6 hard boiled eggs
1 medium avocado, diced small
3 tablespoons mayonnaise
2 teaspoons freshly squeezed lemon juice
1/8 teaspoon garlic powder
1/8 teaspoon cayenne pepper, or to taste
Salt to taste

Cut boiled eggs in half lengthwise and carefully scoop out yolks. Mash yolks with a fork. Stir in diced avocados, mayonnaise, lemon juice, garlic powder, cayenne pepper, and salt to taste. Fill egg whites with yolk mixture and place on a serving plate. Sprinkle with cayenne or fresh, chopped parsley. Makes 12 servings.

Per Serving: Calories 90; Protein 4 g; Fat 6 g; Carbs 1 g; Sugar 0 g; Sodium 75 mg

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Gorgeous Greens!

SPINACH CHEESE BAKE

This is a beautiful way to eat your veggies!  Moist, full of flavor and good for you carbs – it’s a great side dish or a vegetarian meal on it’s own.

I’ve added cooked, chopped turkey bacon to this before also, and any variety of cheese I happen to have on hand.  For a brunch, lunch, or light dinner it’s perfect served with a fresh fruit salad and whole wheat English muffins for the family.

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Vegetable cooking spray
2 tablespoons butter
1/2 cup minced onion
2 cloves garlic, minced
1 teaspoon Splenda (sugar)
One 10 ounce pkg. frozen chopped spinach, thawed and squeezed dry
6 eggs
1 1/2 cups cottage cheese
3/4 cup 2% milk
1 tablespoon flour
1/4 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon freshly grated nutmeg
Pinch cayenne pepper
1/2 cup freshly grated parmesan cheese
3/4 cup shredded cheddar cheese

Preheat oven to 350 degrees.  Coat an 8 or 9-inch baking pan with vegetable cooking spray and set aside.
In a frying pan over medium heat melt butter and saute the onion, garlic, and Splenda (sugar) until golden and soft, about 5 minutes.  Stir in spinach and heat through.

In a large bowl beat together the eggs, cottage cheese, milk, flour, salt, pepper, nutmeg, and cayenne.  Stir in the onion-spinach mixture and the parmesan and cheddar cheeses.  Pour into prepared pan and bake for 35-40 minutes, or until just set in the middle.  Makes 8 servings.

Per Serving: Calories 113; Protein 11 g; Fat 6 g; Carbs 4; Sugar 1g; Sodium 303 mg

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Hello, morning!

PLUM CLAFOUTIS

Silk pajamas, gauzy curtains, a sweet morning breeze through the window…a sleeping kitty, a captivating book, a cup of coffee laced with cream – and a gorgeous Clafouti studded with ruby jewels…sigh…

I’m not sure if it’s supposed to be a dessert, but I like it for breakfast. With a little warm cream drizzled over – what a way to start the day!

I’ve taken out some of the heavy flour and added satiny sour cream for a lighter, softer, richer version. So, so fabulous!

Any fruit is welcome to star in this recipe. Berries, pears, nectraines – whatever your little heart desires.

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Vegetable cooking spray

2 eggs

1/3 cup Splenda Granular

1 teaspoon pure vanilla extract

1/2 teaspoon almond extract

3 tablespoons flour

1/8 teaspoon salt

2/3 cup sour cream OR Greek-style yogurt

1/3 cup milk

5-6 plums – depending on the size

2 tablespoons butter, melted

2 teaspoons REAL sugar

Preheat oven to 350 degrees. Coat six 4-ounce ramekins, or a pie plate with cooking spray and set aside. (If using ramekins, place on a baking sheet.)

In a large bowl whisk the eggs with the 1/3 cup of Splenda until combined. Whisk in the vanilla and almond extracts, flour, and salt until smooth. Whisk in sour cream OR yogurt and milk. Set aside to rest for at least 10 minutes.

Cut plums in half and remove pits. You may quarter or dice them or leave each half whole. Place enough in each ramekin to cover the bottom. Divide the egg batter amongst the cups and bake for 20-25 (30-40 for pie plate) minutes or until set. (They will be pale.) Remove from the oven and turn on the broiler.

Drizzle the melted butter over clafouti and sprinkle with the 2 teaspoons REAL sugar. Return to the oven, under the broiler, for 1-2 minutes or until golden brown. Serve warm.  Makes 6 servings.

 

With sour cream

Per Serving: 135 Cal; 4 g Protein; 10 g Tot Fat; 8 g Carb; 0 g Fiber; 4 g Sugar; 124 mg Sodium

With Greek-style yogurt

Per Serving: 115 Cal; 5 g Protein; 7 g Tot Fat; 8 g Carb; 0 g Fiber; 5 g Sugar; 122 mg Sodium

With sour cream

Per Serving: 135 Cal; 4 g Protein; 10 g Tot Fat; 8 g Carb; 0 g Fiber; 4 g Sugar; 124 mg Sodium

With Greek-style yogurt

Per Serving: 115 Cal; 5 g Protein; 7 g Tot Fat; 8 g Carb; 0 g Fiber; 5 g Sugar; 122 mg Sodium

 

 

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There are no words. Wait…yes, there is. YUM with a capital YUM!

ONION CUSTARDS

There aren’t many things that smell better than sweet onions simmering in butter!  Slowly coaxing them into a golden brown color  makes them so, so good!

I used Montery Jack cheese in these, only because I wanted them NOW, and didn’t have Swiss, which is what I really planned on using.  They were wonderful – but I’d really like the nutty flavor of the Swiss – or even a tangy bite of Bleu.  (In case you missed it, that’s a very thinly vieled excuse to make more!)

3 cups thinly sliced sweet onions (I used one LARGE Walla Walla – it actually looked more like a bomb than an onion!)

2 tablespoons butter

2 eggs

1/2 cup milk

1/4 cup half & half (use all milk if you’d like to reduce the calories even more)

1/2 teaspoon salt

1/4 teaspoon black pepper

Dash freshly grated nutmeg

1 tablespoon fresh parsley

1 cup grated cheese – whatever strikes your fancy)

2 tablespoons Parmesan

Preheat the oven to 350 degrees.  Spray four 8-ounce ramekins (or a pie plate) with vegetable cooking spray and place on a baking sheet.

In a large skillet heat the butter and saute the onions, over medium heat, until just turning golden-brown.  Meanwhile, whisk together the eggs, milk, half & half, salt, pepper, nutmeg, and parsley.

Divide the onions among the ramekins; sprinkle the grated cheese over the onions.  Pour the egg mixture over the cheese – should just cover it.  Bake for 15 minutes.  Sprinkle the Parmesan cheese over and continue baking until done – about 5 minutes more.  Serve warm.  Makes 4 servings.

Per Serving: 220 Calories; 15 g Protein; 11 g Tot Fat; 13 g NET Carb; 8 g Sugar; 670 mg Sodium

SAVORY ONION CUSTARDS

There aren’t many things that smell better than sweet onions simmering in butter!  Slowly coaxing them into a golden brown color  makes them so, so good!

I used Montery Jack cheese in these, only because I wanted them NOW, and didn’t have Swiss, which is what I really planned on using.  They were wonderful – but I’d really like the nutty flavor of the Swiss – or even a tangy bite of Bleu.  (In case you missed it, that was a very thinly veiled excuse to make more!)

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3 cups thinly sliced sweet onions (I used one LARGE Walla Walla – it actually looked more like a bomb than an onion!)

1 tablespoon butter

2 eggs

1/2 cup milk

1/4 cup half & half (use all milk if you’d like to reduce the calories even more)

1/2 teaspoon salt

1/4 teaspoon black pepper

Dash freshly grated nutmeg

1 tablespoon fresh parsley

1 cup grated cheese – (whatever strikes your fancy)

2 tablespoons Parmesan

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Preheat the oven to 350 degrees.  Spray four 8-ounce ramekins (or a pie plate) with vegetable cooking spray and place on a baking sheet.

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In a large skillet heat the butter and saute the onions, over medium heat, until just turning golden-brown.  Meanwhile, whisk together the eggs, milk, half & half, salt, pepper, nutmeg, and parsley.

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Divide the onions among the ramekins; sprinkle the grated cheese over the onions.  Pour the egg mixture over the cheese – should just cover it.  Bake for 15 minutes.  Sprinkle the Parmesan cheese over and continue baking until done – about 12 minutes more.  Serve warm.  Makes 4 servings.

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Per Serving: 220 Calories; 15 g Protein; 11 g Tot Fat; 13 g NET Carb; 8 g Sugar; 670 mg Sodium

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