BACON, HAM, & LEEK QUICHE

BACON, HAM AND LEEK QUICHE

Makes 8 servings
Each serving equals one 5 A Day serving

Ingredients
6 strips turkey bacon
1/2 cup low-sodium ham, diced
12 leeks, thinly sliced
1 1/2 cup low-fat Swiss cheese
1 Tbsp flour
1 cup egg substitute
1 cup fat-free half and half
1 cup skim milk
1 prepared 9-inch pie shell

Fry bacon until crisp. Drain. Reserve 1 Tbsp of drippings.
Fry leeks and ham in bacon drippings until leeks are tender (5-10 minutes). Drain.
Mix Swiss cheese with flour. Set aside.
Beat egg substitute add cream, and milk.
Add cheese and flour mixture. Mix well.
Stir in crumbled bacon, ham and leeks. Mix well.
Pour mixture into a 9-inch pie shell.
Bake at 375 degrees for about 45 minutes or until knife inserted in center comes out clean.

Nutritional analysis per serving: 

Calories 186, 

Protein 17g, 

Fat 4g, 

Calories From Fat 21%, 

Cholesterol 21mg, 

Carbohydrates 19g, 

Fiber 1g, 

Sodium 396mg.

ASPERAGUS OMELET

ASPARAGUS OMELET

Serves 2 

eat 5 to 9 a day
Provides 2 vegetable servings per person

And just think, by the time you finish breakfast you've already had 2 servings of vegetables!

8 stalks asparagus
pinch each salt and pepper
1 teaspoon lemon juice
1 tablespoon grated Parmesan cheese
½ teaspoon butter
½ teaspoon non-aromatic olive oil
1 cup egg substitute or 4 eggs
1 cup sliced tomatoes

1. Snap the tough ends off the asparagus and discard. Cut the tender stalks in 1" pieces. Place in a steamer basket, season with salt and pepper and sprinkle with lemon juice. Steam or microwave 5 minutes or until tender. Set aside.

2. Heat the omelet pan and melt the butter with the oil. Pour in the eggs and cook, pushing the eggs to the center of the pan and tipping the pan to cook evenly. When the eggs are ready, scatter with Parmesan cheese and add the asparagus. Roll up, cut in half, and serve garnished with the tomatoes.

Nutritional Analysis Per Serving:
Per serving with egg substitute:
109 calories
3 g fat
1 g saturated fat
5 g carbohydrates
270 mg sodium
1 g dietary fiber

EGG & CHEESE IN HAM CUPS

Egg & Cheese in Ham Cups

 

This is a fantastic breakfast or brunch meal for when you have a whole table full of family! Simple, simple, simple... and oh so good!

12, one-ounce slices Virginia or Black Forest ham
1 1/2 cups regular or flavored Egg Beaters
12 ounces Cabot 50% Reduced Fat Cheddar, grated (about 3 cups)
1/4 teaspoon ground black pepper, or to taste
3 tablespoons chopped fresh chives

Preheat oven to 400°F. Lightly coat a twelve cup muffin tin with nonstick vegetable cooking spray.

Gently fit one ham slice into each cup – the edges will stick up. Pour in the egg, sprinkle with cheese, then with pepper.

Bake for 15 minutes, or until set. Remove from muffin tin, sprinkle with chives and serve.

Serves 6
Calories 132,
Total Fat 6g,
Carbohydrates 1g,
Protein 16g,