Spinach and Red Pepper Crustless Quiche

Underground Fat Loss Manual

Best Weight Loss Programs That Work

Get Instant Access

Cold squares of this quiche can be wrapped up to insure a creative brown-bag lunch with a good serving of vegetables.

2 large eggs 2 large egg whites V2 cup lowfat (1%) milk

1 pkg. (10 oz.) frozen chopped spinach, thawed and squeezed dry

V2 cup fresh dill sprigs, chopped or V2 cup chopped scallions % tsp. freshly ground black pepper, to taste Pinch of salt, to taste

2 slices reduced fat Swiss or Jarlsberg cheese

1 medium red bell pepper, seeded, roasted or half 7 oz. jar roasted peppers, drained, cut into strips

Preheat oven to 375 degrees. Spray 8-inch square baking dish with cooking spray.

In bowl, whisk together eggs, egg whites and milk. Add spinach, dill, pepper and salt, if desired. Stir to combine well and pour into baking dish.

Arrange cheese to cover spinach mixture. Lay roasted pepper over cheese in one layer, pressing down gently so some of egg mixture flows up over cheese.

Bake until quiche is lightly puffed and browned on bottom, about 30 minutes. Run a sharp knife around edges. Let stand 15 minutes before cutting into squares and serving.

Makes 4 servings. Per serving: I08 Calories, 4 g Total Fat CI g Saturated Fat), 7 g Carbohydrates, I2 g Protein, 3 g dietary Fiber, I74 wg Sodium.

until onion is just tender, 4 minutes. Add garlic and cook 1 minute.

Add turkey to skillet. Cook until meat is white, mashing firmly with spoon to break up, about 5 minutes.

Add beans. Drain tomatoes, reserving liquid in measuring cup. Add tomatoes to skillet. Add enough water to tomato liquid to make 1 cup. Add to skillet. Mix in barbecue sauce. Simmer until liquid is reduced by one third, about 30 minutes.

To serve, place bun on each of 6 plates, cutside up. Spoon mixture over buns.

Makes 6 servings. Per serving: 287 Calories, 8 g Total Fat CI g Saturated Fat), 38 g Carbohydrates, I" g Protein, 6 g dietary Fiber, 806 wg Sodiuw.

Was this article helpful?

0 0
Spiritual Weight Loss Mentality

Spiritual Weight Loss Mentality

Awesome Ways To Get Over Your Mentality That Keeps you Overweight! This Book Is One Of The Most Valuable Resources In The World When It Comes To Results In Your Slim-down and Health Efforts! Day in day out we keep ourselves absorbed with those matters that matter the most to us. A lot of times, it might be just to survive and bring in some money. In doing so we at times disregard or forget about the extra matters that are essential to balance our lives. They’re even more essential to supply real meaning to our world. You have to pay attention to your wellness.

Get My Free Ebook

Post a comment