Posts Tagged ‘parmesan’



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!)


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


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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Fast, hot, easy…your family will love it and it’s a great way to sneak some veggies past the kids.  (Okay…you can see the veggies, but they’ll want to eat them!)  Serve with garlic bread for the family and a quick Caesar  Salad for an “Italian” meal that will be a hit.

This freezes great – so don’t worry about there being too much.  As with any soup, it’s also better as leftovers!

To make it vegetarian sub out the real sausage for the Boca Italian Sausages…(photo below…).  So good!




1 tablespoon olive oil
One pound turkey Italian sausage – I use sweet (or Boca for vegetarian)
One clove garlic, minced
1/2 teaspoon Splenda
Two carrots, sliced
Two 14-ounce cans low-sodium beef broth
One 14-ounce can diced tomatoes, undrained
1/2 teaspoon Italian seasoning
1/4 teaspoon salt
1/4 teaspoon black pepper
One 15-ounce can Cannellini beans, drained
One zucchini, cubed
2 cups fresh spinach, torn
Fresh parmesan cheese for garnish


In a large saucepan brown sausage and garlic in olive oil. Stir in Splenda, carrots, broth, tomatoes, Italian seasoning, salt, and pepper. Cover and simmer for 20 minutes. Add beans and zucchini. Return to simmer, uncovered for 20 minutes or until vegetables are tender. Add spinach and cook for 2 minutes. Serve with parmesan cheese, if desired. Makes approx Eight 1-cup servings.

Per Serving: Calories 151; Protein 13 g; Fat 5 g; Carbs 9 g; Sugar 2 g; Sodium 406 mg

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I know bruschetta should have some sort of crusty, crispy bread involved…and you can add it to this wonderful topping.  But being that I try to eat low-carb, the bread is a bit off the radar for me!

I love this so much, though.  On top of burgers, fish, omelets, chicken…stirred into cottage cheese, ricotta, or even Greek-style plain yogurt, or over slices of fresh mozzarella…it’s so good.

Inspired by Biba’s recipe in her book Biba’s Italy, this has been a favorite in my house for a long time…and will be forever!

Add it to the top of toasted bread if you must…you will want to just eat it out of the spoon, too!

The process seems daunting, but it’s worth it.  And the sweetener REALLY adds to the end flavor.  (I’ve actually reduced the amount of sweetener Biba suggested, but don’t leave it out!)




1 pound cherry or grape tomatoes

5 Roma tomatoes

4 teaspoons Splenda/Whey Low Granular/sugar, if you can have it

7 fresh basil leaves, chopped

3 cloves of garlic (put through a garlic press or finely minced)

1/3 cup extra virgin olive oil


Black Pepper

1/3 cup Shaved Parmesan cheese

If you are so inclined:

1 baguette – sliced, drizzled with olive oil and broiled till golden (turn and do other side, too!)


Preheat oven to 275 degrees.

Cut cherry or grape tomatoes in half. Lay cut side up in a pie plate – single layer. Squeeze them in to fit! Sprinkle with 2 of the minced cloves of garlic. Sprinkle with Splenda/sugar.  (Don’t skip the sweetener- it’s what makes this SO good!) Roast in oven, uncovered for about 2-2 1/2 hours, stirring three or four times.

Tomatoes will be shriveled and almost dry. Remove from oven and let cool. Meanwhile, cut Roma tomatoes in quarters and squeeze to remove seeds and then dice them. Add to roasted tomatoes along with remaining clove of garlic, basil, oil and cheese. Toss well. Add salt and pepper to taste.  Cover and let sit at room temperature for at least 30 minutes to marinate and get BETTER!!

Makes 8 servings – 1/4 cup each

Per Serving (does not include bread): 102 Cal; 2 g Protein; 8 g Tot Fat; 5 g Carb; 1 g Fiber; 1 g Sugar; 64 mg Sodium

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It’s so much more than a dip, though…  it’s great on top of burger or smeared inside a grilled cheese sandwich.

You could even pound some chicken breasts very thin and spread this on before it’s baked…roll the breasts up and coat them with a few bread crumbs. Spritz with olive oil and bake at 350 for 30 minutes or so.




Vegetable cooking spray
2 tablespoons butter
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon flour
1 1/4 cups milk
1/2 cup fat-free half & half or milk
Two 9-ounce pkgs frozen chopped spinach, thawed and squeezed dry
One 8-ounce can sliced water chestnuts, drained and chopped
1 cup shredded cheddar cheese
One 1-ounce pkg. dry vegetable soup mix (such as Mrs. Grass or Knorr)
1/4 cup shredded Parmesan cheese, divided

Preheat oven to 350 degrees. Coat a 4-cup casserole dish with vegetable cooking spray and set aside.

In large saucepan, over medium heat, melt butter. Add onion and garlic and cook, stirring, for 5 minutes.

Stir in flour and cook while stirring an additional minute. Add milk and half & half and cook until thickened. Remove saucepan from heat and stir in spinach, water chestnuts, cheddar, soup mix, and 2 tablespoons parmesan. Spoon dip into prepared dish and sprinkle with remaining parmesan.

Bake 20-25 minutes or until bubbly and cheese is melted. Serve warm. Makes 9 servings.

Per Serving: Calories 137; Protein 8 g; Fat 9 g; Carbs 5 g; Sugar 3 g; Sodium 120 mg

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ChickMush12sm framed


If you want something that looks like you took forever making it – but didn’t – this is it.  It would be great for a dinner party or dinner in your pajamas.

Try omitting the mushrooms and using broccoli – sounds good to me!



Vegetable cooking spray
1 pound skinless, boneless chicken breast halves
4 tablespoons flour
Kosher salt and black pepper
2 tablespoons olive oil
2 tablespoons butter
2 cups sliced mushrooms
1/2 cup white wine
1/3 cup low-sodium chicken broth
1/2 cup shredded mozzarella cheese
1/3 cup shredded or grated Parmesan cheese
1/4 cup thinly sliced green onions

Preheat oven to 375 degrees. Coat a long baking dish with vegetable spray. Cut each breast half in half again lengthwise. Place each piece between heavy plastic wrap and pound flat to 1/8-inch thickness. Sprinkle very lightly with salt and black pepper and dredge lightly in flour.

In a large skillet over medium heat melt half of the butter with half of the olive oil. Add half of the chicken pieces and cook for 4 minutes or until golden and crispy, turning once. Transfer to baking dish and repeat with remaining butter, oil and chicken. To skillet add the mushrooms; cook and stir until tender. Add wine and broth and bring to a boil. Boil gently 5 minutes or until mixture is reduced to half and thickened; pour over chicken. Sprinkle with mozzarella, Parmesan and green onions. Bake, uncovered, for 15-20 minutes. Makes 6 servings.

Per Serving: Calories 241; Protein 30 g; Fat 10 g; Carbs 6 g; Sugar 0 g Sugar; Sodium 203 mg

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CapreseSalad42lg wm


This salad would be great to spoon on top of chicken breasts, baked fish fillets, or on top of burgers.  It’s easy to put together and the addition of the white balsamic vinegar keeps it pretty!

Add some marinated artichoke hearts and brined olives for a different taste.

I get my white balsamic at Trader Joe’s – inexpensive, but really, really good.



2 large tomatoes, seeded and diced

1 cucumber, diced

1 red onion, diced

1/4 cup chopped fresh basil

1/2 cup fresh Perlini mozzarella balls (the tiny ones!) or diced fresh mozzarella

2 tablespoon olive oil

2 tablespoons balsamic vinegar (I like the white in this so it doesn’t discolor)

Kosher salt and black pepper

Combine tomatoes, cucumber, onion, basil and cheese. Whisk together the olive oil, vinegar, salt and pepper. Drizzle over salad and serve. Makes six servings.

Per Serving: 98 Cal; 5 g Protein; 7 g Tot Fat; 5 g Carb; 1 g Fiber; 1 g Sugar; 88 mg Sodium

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