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.
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.
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If you’re overweight, you are not a bad person. You’re simply overweight. But it’s important to lose the extra pounds so you’ll look good, feel healthier and develop a sense of pride and self-esteem. Once you’ve lost the fat, you’ll need to maintain your weight.