We recently talked about the benefits of incorporating eggs into a healthy, well-balanced diet. How about trying this crustless broccoli cheddar quiche? It’s light and delicious, making it perfect for breakfast, brunch or even a light dinner.
3 cups chopped broccoli florets
1 cup reduced-fat grated cheddar cheese
2/3 cup skim milk
1/4 cup half-and-half cream
5 large eggs
1/2 tsp. kosher salt
1/8 tsp. ground black pepper
1 pinch freshly grated nutmeg
Preheat your oven to 350° F. Spray a pie dish with oil.
Steam the chopped broccoli florets in the microwave with 1 Tbsp. water until tender, crisp and green (but not mushy), about 2 1/2 to 3 minutes.
Evenly spread the broccoli in the dish. Top it evenly with the grated cheddar cheese.
Make the custard mixture by whisking together the milk, half and half, eggs, salt, black pepper, and nutmeg.
Pour the custard into the dish and bake 35 to 40 minutes, until the center is set.
Last week we talked about the convenience of mason jar salads. Here is a great first salad to try. Not only is it super easy to make, but it is is gluten-free, vegetarian and bariatric friendly as well.
1 quart size wide-mouth mason jar
¼ cup salsa (e.g., Garden Fresh Jack’s Special Salsa®)
½ cup cherry or grape tomatoes, halved
1 mini cucumber, sliced
¼ cup sliced black olives
½ cup no salt added canned black beans
¼ cup frozen corn
¼ avocado, sliced
2 tsp. fresh lime juice
¼ cup shredded 2% cheddar cheese
1 ½ cups chopped romaine lettuce
Optional: chopped or sliced red onion
Squeeze 2 teaspoon of lime juice over avocado slices.
Layer all ingredients into mason jar in the ingredient order above. Start with salsa, then tomatoes, cucumbers, olives, avocado, black beans, corn, cheese, and end with lettuce.
Put mason jar top on and store in refrigerator up to five days.
When ready to eat, pour into a bowl and serve.
Makes 1 serving. Serving size equals an entire quart-size salad. Each serving counts as 1/2 protein, 1 starch, 3 fats and low-starch vegetables.
Nutrition analysis per serving:
Fat: 20 g
Saturated fat: 4 g
Trans fat: 0 g
Cholesterol: 20 mg
Sodium: 755 mg
Carbohydrate: 46 g
Fiber: 14 g
Sugar: 8 g (mostly from natural sugars)
Protein: 19 g
– Mary Ligotti-Hitch, R.D. is a registered dietitian with the Weight Control Center at Beaumont Health Center. Did you know that the center offers cooking classes to kids in the community? View a list of upcoming classes here.