Posts Tagged ‘quiche’

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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EASTER BRUNCH MENU

Everything can be made ahead and gently reheated for a quick meal on a busy morning.

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SWISS ASPARAGUS QUICHE   

 

Vegetable cooking spray
1/2 pound fresh asparagus, tough ends trimmed and cut into 1/2 inch pieces
4 eggs
1 cup milk
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon nutmeg
1/8 teaspoon onion powder
5 slices turkey bacon , cooked and crumbled (OR veggie version:  5 Morningstar Breakfast strips)
1 1/2 cups shredded Swiss cheese

Preheat oven to 350 degrees. Coat a 9 inch pie plate with vegetable cooking spray. In a saucepan, place asparagus into boiling water and cook for 4-6 minutes, or until tender but still firm. Drain well. Sprinkle crumbled bacon and asparagus into pie plate. Top with cheese.

In a bowl beat together, eggs, milk, salt, pepper, nutmeg, and onion powder. Pour egg mixture on top of cheese. Bake, uncovered for 25 minutes or until golden and just set in the center. Makes 8 servings.

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Per Serving: 151 Cal; 11 g Protein; 10 g Tot Fat; 3 g Carb; 0 g Fiber; 3 g Sugar; 165 mg Sodium

LEMON GLAZED OATMEAL-BLUEBERRY MUFFINS

 

Vegetable cooking spray

3 tablespoons butter, softened
1/2 cup Whey Low Granular OR Splenda Granular in a pinch
1 egg
1 teaspoon vanilla
1 teaspoon fresh lemon zest
1 cup buttermilk
1 cup quick oats
1/2 cup almond flour
1/2 cup flour
1/2 teaspoon salt
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
1 1/2 cups fresh or frozen blueberries

Preheat oven to 350 degrees. Spray a regular or mini muffin pan with vegetable cooking spray. In a small bowl beat, with electric mixer, the butter and Whey Low Granular. Beat in, until combined, the egg, vanilla, lemon zest, and buttermilk. Stir in, just until moistened, the oatmeal, almond flour, flour, salt, baking powder, baking soda, and cinnamon. Fold in blueberries. Fill muffin tins 3/4 full and bake for 12-15 minutes or until tester comes out with moist crumbs. Drizzle with lemon glaze while still warm. Makes 12 regular or 20 mini muffins.

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Per mini muffin: 59 Cal; 2 g Protein; 3 g Tot Fat; 6 g Carb; 1 g Fiber; 2 g Sugar; 41 mg Sodium

Lemon Glaze

1/2 cup Whey Low powdered OR Splenda Granular
2 teaspoons fresh lemon juice
2 drops vanilla extract

In a small bowl, whisk together the Whey Low powdered, lemon juice and vanilla. Drizzle over warm muffins.

SUNRISE NOG

 

1 tub Orange Sunrise crystal light powder (the tub that makes 2 quarts)
4 cups water (not the full 8 cups that’s called for on the drink mix container)
1 cup milk
1/2 cup fat-free or regular half & half
1 teaspoon vanilla
1 teaspoon orange zest
One 4-serving size instant sf vanilla pudding powder

To a blender container add drink powder, water, milk, half & half, vanilla, orange zest, and pudding powder. Process until smooth and frothy.
Pour over crushed ice if desired. (This mixture will seperate when allowed to sit in the fridge for a couple hours. Just give a quick whisking or blend again and it will be perfect!) Makes 10 servings 2/3 cup each.

PerServing: 30 Cal; 1 g Protein; 1 g Tot Fat; 3 g Carb; 0 g Fiber; 1 g Sugar; 150 mg Sodium

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BLOGS

GARDEN VEGETABLE QUICHE

Full of protein and whichever vegetables you would like…this is perfect for any meal. Serve with sausages and some whole wheat toast for your family.

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Vegetable cooking spray
1/4 cup minced onion
1/4 cup diced red bell pepper
1 medium zucchini, shredded (about 1 1/2 cups), squeezed dry
1/2 pkg frozen spinach, thawed, squeezed dry
1 tablespoon olive oil
3 eggs
3/4 cup milk
1/2 cup ricotta cheese
1/4 cup sour cream
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon dried basil
Dash freshly grated nutmeg
1/2 cup shredded cheddar cheese
2 tablespoons grated Parmesan cheese

Preheat oven to 350 degrees. Coat a deep dish pie plate with vegetable cooking spray and set aside.
In a skillet, over medium heat, saute the onion, red pepper, zucchini, and spinach in the olive oil for 7-10 minutes, or until most of the moisture has been released and evaporated from the vegetables. Spread evenly on the bottom of the prepared pie plate.

In a large bowl whisk together the eggs, milk, ricotta, sour cream, salt, black pepper, basil, and nutmeg. Sprinkle the cheddar cheese over the cooked vegetables and carefully pour the egg mixture over the cheese. Sprinkle with the Parmesan and bake for 30-45 minutes or until puffed and set. Makes 8 servings.

Per Serving: 109 Cal; 8 g Protein; 7 g Tot Fat; 4 g Carb; 0 g Fiber; 2 g Sugar; 219 mg Sodium

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!brocquiche41 wm

BROCCOLI-CHEESE QUICHE BITES

YUM, yummy…anything quiche-like is on my list of favorites! I’ve made it meatless, but adding salmon or bacon would be great.

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Vegetable cooking spray

2 cups broccoli florets

1/4 cup diced red pepper

4 eggs

1/2 teaspoon salt

1/4 teaspoon black pepper

Dash cayenne pepper

3 tablespoons flour

1 cup milk

1/4 cup chopped green onions

1 cup shredded low-fat cheddar cheese

1 tablespoon grated Parmesan

Cook the broccoli and red pepper in boiling, salted water for 5 minutes, or until just tender. Place in colander to drain well.

Preheat oven to 350 degrees. Coat a 10 or 12-inch baking dish with the vegetable spray and set aside.

In a large bowl whisk the eggs, salt, pepper, cayenne, and flour until well blended. Whisk in the milk. In prepared casserole spread the broccoli mixture. Layer on the green onions and shredded cheddar cheese. Carefully pour the egg mixture over the top. Sprinkle with the greated Parmesan. Bake for 30-35 minutes or until set in the center. Serve hot or room temperature. Makes 10 servings.

Per Serving: 124 Cal; 13 g Protein; 6 g Tot Fat; 5 g Carb; 2 g Fiber; 2 g Sugar; 277 mg Sodium

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BLACK BEAN AND CORN QUICHE BAKE

This one is a little different, but give it a shot – you might be surprised!

Leaving off the crust saves a lot of calories and  then (joy-joy!) you can have a dessert with your late movie!

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5 eggs
2 tablespoons flour
1/4 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon salt
1 1/2 teaspoons taco seasoning
One 4-ounce can diced green chiles
One 16-ounce container cottage cheese
1 1/2 cups shredded jack or pepper jack cheese
1/2 cup frozen corn
One 15-ounce can black beans, drained and rinsed

Preheat oven to 350 degrees. Spray a deep dish pie plate or casserole with vegetable cooking spray and set aside.

In a large bowl whisk together the eggs, flour, baking soda, baking powder, salt, and taco seasoning. Blend in green chiles, cottage cheese, jack cheese, corn, and beans. Pour into prepared pan and bake for 45-55  minutes or until knife inserted in center comes out clean. Makes 10 servings.

Per Serving:  Calories 195, Protein 16g, Fat 9g, NET Carbs 8g, Sugar 1g, Sodium 227mg

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ARTICHOKE-FETA QUICHE

This one is rich and eggy…studded with artichoke hearts and melting feta cheese. Pair with whole wheat toast and a fruit salad for your family and you’ve got a quick and nutritious brunch or light supper.

I make all my quiche without crust – in this case, I’d rather have another whole piece than waste my calories on the pastry.

And artichokes and eggs look a lot better on my hips than crust.  I’ll stop now…it’s not coming out like it sounds in my head!

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1 tablespoon olive oil
1/2 medium onion, diced
Two garlic cloves, minced
One 14-ounce can artichoke hearts, drained, chopped
4 eggs, beaten
1 tablespoon flour
1/8 teaspoon Kosher salt
1/4 teaspoon oregano
1/8 teaspoon tarragon
1/8 teaspoon lemon pepper
1 tablespoon fresh parsley, minced
1/4 cup milk
1/2 cup crumbled feta cheese
1/4 cup shredded parmesan cheese

Preheat oven to 350 degrees.  Coat a 9-inch pie plate with cooking spray and set aside.
Saute onion and garlic in olive oil until soft. Add artichokes and heat through. In a large bowl beat together the eggs, flour, salt, oregano, tarragon, lemon pepper, parsely, and milk. Stir in vegetable mixture and cheeses. Pour into a prepared pie plate and bake for 20-25 minutes or until set in the center. Serve with roasted red pepper salsa and garnished with crumbled feta, if desired. Makes 8 servings.

Per Serving: 112 Cal; 7 g Protein; 7 g Tot Fat; 6 g Carb; 1 g Fiber; 2 g Sugar; 309 mg Sodium

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