Chicken and Broccoli Quiche

Makes 2 quiches.

6 servings per quiche.

Serving size: 1/6 quiche

Ingredients:

2 9-inch ready made pie crusts, baked

4 eggs

1 cup low-fat or skim milk

salt and pepper to taste

1/2 – 3/4 teaspoon garlic powder

1 package (10 ounces) frozen, chopped broccoli

1/4 cup shredded carrots

1/4 cup chopped onion (optional)

3/4 cup cooked, chopped chicken

3/4 cup shredded cheese

Directions:

  1. Preheat oven to 350 degrees Fahrenheit. Bake pie crusts according to package directions
  2. In a mixing bowl, combine eggs, milk, salt, pepper, and garlic powder. Mix well.
  3. Place frozen chopped broccoli in the microwave, cook according to package directions. Pour off the liquid.  Let cool, squeeze broccoli to remove more water. Mix broccoli with carrots and onions.
  4. Layer the meat, vegetables, and cheese into bake pie crusts. Pour egg mixture over the ingredients.
  5. Bake at 350 degrees for 30-40 minutes or until top is browned and a knife inserted in the center comes out clean.
  6. Let stand 5 minutes before cutting.

 

Break the Fast with a Frittata

source: usda recipe finder

source: usda recipe finder

Breakfast is my favorite meal of the day and I love to eat it any time of the day. One of my favorite childhood memories is my dad cooking dinner on Sunday nights after we came home from church. He always cooked us bacon and pancakes. He would cook each of us 2 big pancakes and top it off with a pancake in the shape of the letter that our first name started with. For me, that would be an “S”.

Now that I’m all grown up, I still like breakfast for dinner. I love to make omelets because they are so versatile and you can use up leftover veggies so they are always different. Sometimes I change things up and make a frittata instead. A frittata is simply a thicker egg and veggie mixture that you cook in your skillet with the lid on. When I have a little more time, I might make a quiche instead and put my egg mixture in a pie shell.

Add a salad and a piece of fruit to round out your “breakfast” and dinner is ready to eat in a jiffy!

Garden Frittata

This frittata with its blend of colorful vegetables and fresh eggs makes a deliciously nutritious single-dish meal for breakfast, brunch, or supper.

Prep time: 25 minutes

Makes: 4 Servings

Ingredients

  • 4 large eggs
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 2 medium unpeeled red potatoes
  • 1/2 tablespoon olive oil
  • 1 bunch Italian kale, or other kale variety (approximately 6 oz)
  • 1/4 cup chopped onion
  • 1/2 red bell pepper (chopped)

Directions

1. Beat eggs, pepper, and salt in large bowl, set aside.

2. Microwave potatoes until slightly soft, but not completely cooked, then cube. (Alternate method without microwave: cube potatoes and boil 5 minutes until slightly soft, drain)

3. Chop remaining vegetables while potatoes cool. Mix vegetables together.

4. Heat oil in a 10-inch non -stick skillet. Sauté vegetables for 5-8 minutes; add to eggs and mix well.

5. Pour egg-vegetable mixture into the same skillet. Cook over low to medium heat until eggs are almost set, about 8-10 minutes.

6. Cover and let sit until eggs are completely set, about 5 minutes. Egg dishes should be cooked to 160ºF.

Notes

Serving Suggestions: Serve with 8-oz glass of fat-free (skim) milk and 1/2 sliced orange.

Source: USDA recipe finder

Suzanne

Quick and easy sandwiches

EggSalad

Sandwiches are quick and easy to make, but can be high in calories if you’re not careful.  Substitute 2 T. fat-free yogurt for 2 T. mayonnaise on that sandwich and you save a whopping 167  calories and around 20g. of fat.  Check out these recipes below:

Open Faced Egg Salad Sandwich – Makes 4 open faced sandwiches

Ingredients

  • 7 eggs
  • ¼ C. low-fat plain yogurt (look for those with low sugar)
  • 2 tsp. mustard
  • ½ tsp. each salt and pepper
  • 4 slices whole grain bread

For face:  Egg slices, peas, bell pepper, pickles, and grated carrot or other vegetables you may have on hand.

Directions: In a medium saucepan, cover 7 eggs with water.  Bring to a boil. Cover and remove from heat.  Let stand 10 minutes.  Place eggs in bowl under cold running water until cool.  Peel eggs.

Slice 2 eggs with a knife.  Set aside 8 of the slices for eyes.  Place remaining egg slices in a bowl; add unsliced eggs.  Mash with a fork.  Add yogurt, mustard, salt and pepper.  Stir to combine.  Cover 4 slices of bread with egg salad.

Make face using egg slices for the eyes topped with three peas each for the pupils.  Half a whole pickle or a pickle slice for the nose, a red bell pepper slice for the mouth and some grated carrot for the hair.  Use whatever you have on hand if you don’t have these ingredients.  Involve your kids and let them be creative!

 

Tuna or Chicken Salad Roll-ups

Ingredients:

  • 1 small crisp apple, such as Granny Smith, peeled, cored and very finely chopped
  • 1 tsp. lemon juice
  • 12-oz solid white tuna, packed on water OR chopped chicken
  • 2 stalks of celery, cut into 1/4 –inch pieces
  • ½ cup non-fat plain yogurt – look for varieties low in sugar
  • ½ tsp. salt
  • ¼ tsp. pepper
  • 4 whole-grain tortillas or other rollable bread such as flatbread
  • 6 slices cheese
  • 4 lettuce leaves

Directions: In a medium bowl, toss the apples with the lemon juice until coated.  Add the tuna or chicken, celery, yogurt, salt and pepper and stir with a fork until mixture is combined.  Lay the tortilla on a plate and cover with cheese, followed by a lettuce leaf and top with the tuna or chicken salad.  Tightly roll the sandwich.  Use toothpicks if needed to hold the sandwich tightly closed.  Cut into halves or thirds for serving.

Note:  You can substitute any fruit for the apples such as pears, pineapple, raisins, grapes, etc.