Crustless Broccoli & Cheddar Quiche

image credit: Low Carb Yum

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.

Ingredients

  • Cooking spray
  • 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

Directions

  1. Preheat your oven to 350° F. Spray a pie dish with oil.
  2. 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.
  3. Evenly spread the broccoli in the dish. Top it evenly with the grated cheddar cheese.
  4. Make the custard mixture by whisking together the milk, half and half, eggs, salt, black pepper, and nutmeg.
  5. Pour the custard into the dish and bake 35 to 40 minutes, until the center is set.
  6. Cut the quiche into 6 pieces and serve.
  7. Each serving counts as a protein.

Yield

Serves 6 (Serving size: 1 slice)

Nutrition information (per serving)

  • Calories: 140
  • Fat: 9g
  • Saturated fat: 4g
  • Cholesterol: 170mg
  • Sodium: 410mg
  • Total carbohydrate: 4g
    • Dietary fiber: 1g
    • Total sugars: 2g
  • Protein: 13g

Adapted from Skinnytaste: https://www.skinnytaste.com/crustless-broccoli-cheddar-quiche/

Sautéed Spiced Apples and Cabbage

Ingredients

  • 3 cups apple wedges
  • 1 1/2 teaspoons unsalted butter
  • 2 teaspoons apple cider vinegar
  • 2 teaspoons light brown sugar
  • 1/2 teaspoon caraway seeds
  • 1/8 teaspoon ground allspice
  • 3 cups thinly sliced green cabbage
  • 1 1/2 teaspoons unsalted butter
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1/4 cup pomegranate arils
  • 2 tablespoons chopped fresh dill

Directions

  1. Cook apple wedges in unsalted butter in a skillet over medium 5 to 6 minutes.
  2. Stir in apple cider vinegar, brown sugar, caraway seeds, and allspice. Cook 1 minute.
  3. Add thinly sliced green cabbage, unsalted butter, salt, and black pepper. Cook 2 minutes.
  4. Top with pomegranate arils and chopped fresh dill.

Yield

Serves 4 (Serving size: 1 cup)

Nutrition information (per serving)

  • Calories: 90
  • Fat: 3g
  • Saturated fat: 2g
  • Unsaturated fat: 1g
  • Sodium: 251mg
  • Total carbohydrate: 16g
    • Dietary fiber: 3g
    • Total sugars: 12g (Added sugars: 2g)
  • Protein: 1g
  • Calcium: 3% Daily Value
  • Potassium: 4% Daily Value

Recipe adapted from https://www.cookinglight.com/recipes/spiced-apples-and-cabbage. Robin Bashinsky. 10/2018.

Easy meatless taco salad

Blank recipe card illustration

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.

Ingredients

  • 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

Directions

  1. Squeeze 2 teaspoon of lime juice over avocado slices.
  2. 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.
  3. Put mason jar top on and store in refrigerator up to five days.
  4. When ready to eat, pour into a bowl and serve.

Yield

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:

  • Calories:  408
  • 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.

Adapted from WWW.ORGANIZEYOURSELFSKINNY.COM

 

 

Red, white and blueberry cheesecake cupcakes

image credit: skinnytaste.com

Ingredients

  • 12 reduced-fat vanilla wafers
  • 8 oz. 1/3 less-fat cream cheese, softened
  • 1/4 cup sugar
  • 1 tsp. vanilla
  • 6 oz. fat-free vanilla Greek yogurt
  • 2 large egg whites
  • 1 Tbsp. all-purpose flour
  • 8 oz. strawberries, hulled and sliced thin
  • 8 oz. blueberries

Directions

  1. Heat oven to 350° F.
  2. Line cupcake pan with liners. Place a vanilla wafer at the bottom of each liner.
  3. Using an electric mixer, gently beat cream cheese, sugar and vanilla until smooth.
  4. Gradually beat in yogurt, egg whites and flour. Do not overbeat.
  5. Pour into cupcake liners filling half way.
  6. Bake 20 to 25 minutes or until center is almost set.
  7. Cool to room temperature then refrigerate at least 1 hour.
  8. Top with fresh strawberries and blueberries before serving.

Yield

Makes 12 cupcakes. Each serving is 1 cupcake.

Nutrition analysis per serving:

  • Calories: 98 calories
  • Fat: 4.5 g
  • Sodium: 29.5 mg
  • Carbohydrates: 10.5 g
  • Fiber: 0.5 g
  • Sugar: 7.5 g
  • Protein: 3.5 g

REcipe adapted from skinnytaste.com.

– Megan Husek, RDN, is 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.

Strawberry, chicken and avocado mason jar salad

Ingredients

  • 1 quart-size mason jar (wide-mouth)
  • 2 Tbsp lite ranch salad dressing (e.g., Bolthouse Farms Classic Ranch®)
  • ½ cup cherry or grape tomatoes, halved
  • 1 mini cucumber, sliced
  • 1 cup strawberries, sliced
  • ½ avocado, sliced
  • 4 tsp. fresh lime juice
  • 2 oz. chopped chicken (can use store-bought rotisserie chicken with skin removed)
  • 1 ½ cups chopped romaine lettuce

Directions

  1. Squeeze lime juice over avocado slices.
  2. Layer all ingredients into mason jar in this order: salad dressing, then tomatoes, cucumbers, avocado, strawberries, chicken and end with lettuce.
  3. Put the lid on the mason jar. Store in refrigerator.
  4. When ready to eat, pour into a bowl and serve.

Yield

Makes 1 serving. (Serving size equals a whole quart-size salad. Each serving counts as 1/2 protein, 1 fruit, 3 fats and low starch vegetables.)

Nutrition analysis per serving

  • Calories:  393
  • Fat:  21 g
  • Saturated Fat:  4 g
  • Trans Fat:  0 g
  • Cholesterol:  37 mg
  • Sodium:  551 mg
  • Carbohydrate:  30 g
  • Fiber:  10 g
  • Sugar:  14 g (mostly from natural sugars)
  • Protein:  16 g

Inspired by a salad from Red Olive ®restaurant