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.

GOAT CHEESE, PEPPER & BACON TART

GOAT CHEESE, PEPPER AND BACON TART

Serves 8

1 8- or 9-inch pie shell
4 slices bacon, cooked crisply and crumbled
1/2 red bell pepper, finely chopped
1/2 green bell pepper, finely chopped
4 ounces goat cheese
4 eggs
1 cup milk
1/2 teaspoon seasoned salt
1/2 teaspoon ground white pepper
1 teaspoon dried onion flakes

Cooking Directions
Place pie shell in pie plate.
In bottom of pie shell evenly scatter the crumbled bacon and chopped peppers.
In medium bowl, beat together the cheese, eggs, milk, seasonings and onion.
Pour over bacon and peppers in pie shell.
Bake in a 325 degrees F. oven for about an hour, until set ( a knife inserted into custard halfway between center and crust will come out clean) and lightly browned on top.
Serve warm or at room temperature.

Serving Suggestions
Flavorful and easy to put together, this tart works well on a brunch buffet or as a side dish for a light lunch.

Nutrition Facts
Calories 230 calories; 

Protein 9 grams; 

Fat 15 grams; 

Sodium 530 milligrams; 

Cholesterol 90 milligrams; 

Saturated Fat 4 grams; 

Carbohydrates 17 grams; 

Fiber 0 grams

GREEN EGGS & HAM

GREEN EGGS AND HAM

Popeye would approve of the way this is made. Dr. Seuss's favorite dish, using spinach and other fresh greens.

Makes 2 servings

2 large eggs + 2 large egg whites
1/2 teaspoon salt
Freshly ground black pepper
1 cup chopped fresh spinach, or frozen chopped spinach, defrosted and squeezed dry
1/3 cup chopped flat-leaf parsley
3 scallions, green part only, chopped
1/2 cup chopped low-fat ham

1. Combine the eggs and whites in a mixing bowl. Add the salt and 2 or 3 grinds of black pepper. Whisk until well combined.

2. Coat a medium nonstick skillet with cooking spray and heat it over medium-high heat. Add the spinach, pulling the frozen spinach apart, if using. Mix in the parsley, scallions, and ham. Cook the greens, stirring with a wooden spoon, until they are wilted, 2 minutes. Pour in the beaten eggs and stir constantly until they are combined with the other ingredients and scrambled, about 2 minutes. Divide the cooked eggs between 2 plates and serve immediately.

Per serving: 

188 calories, 

8 g fat, 

3 g saturated fat, 

21 g protein, 

6 g carbohydrates, 

2 g fiber

HAM & CHEESE MUFFINS

HAM AND CHEESE MUFFINS

Makes 12.

2 cups all-purpose flour *use your favorite unflavored protein powder here, and boost the protein values, adjust nutritional values accordingly.
1 tablespoon baking powder
1/2 teaspoon salt
1 egg
1 cup buttermilk
1/4 cup vegetable oil
8 ounces boneless ham steak, diced
1 1/2 cups grated Cheddar cheese

Cooking Directions
Heat oven to 450 degrees F.

Lightly grease 12 large muffin tins, or line them with paper liners.

In a large bowl stir together the flour, baking powder and salt; set aside.

Whisk together the egg, buttermilk and oil in a small bowl.
Stir in the ham and cheese.

Using a rubber spatula, stir the egg mixture into the dry ingredients just until combined. Do not overmix. Use a ladle to fill each of the prepared muffin tins

approximately two-thirds full.

Place in the oven and lower the temperature to 400 degrees.

Bake until golden brown, about 20 minutes.

Remove from muffin tin and let cool.

-Bacon and Cheese Muffins: Substitute 6 slices bacon, diced and panbroiled, for ham.

-Sausage and Cheese Muffins: Substitute 8 ounces pork sausage, cooked, crumbled and drained, for ham.

Serving Suggestions
These savory muffins are fun for kids to make—and they're great for breakfast, in a lunchbox or as an after-school snack. Try one of the variations: Bacon and Cheese or Sausage and Cheese.

Nutrition Facts
Calories 230 calories; 

Protein 14 grams; 

Fat 12 grams; 

Sodium 750 milligrams; 

Cholesterol 50 milligrams; 

Saturated Fat 4 grams; 

Carbohydrates 17 grams; 

Fiber 0 grams

HAM & CHEESE ROLL-UPS

Ham and Cheese Roll-Ups

Ingredients:

6 ounce sliced ham 

6 slice Swiss cheese 

6 kosher dill pickle spears 

2 tablespoons mayonnaise 

2 tablespoons Dijon mustard

Directions:

1. Trim ham, cheese and pickles to equal lengths. Lay out ham slices, top with cheese slices. 
2. Combine mayo and mustard; spread onto cheese. Lay pickle in center and roll up tightly. Cut into bite-sized pieces.

Nutritional Information
Per Serving:

Net Carbs: 3 grams

Fiber: 0.0 grams

Protein: 14 grams

Fat: 14 grams

Calories: 198

Recipe Information:

Makes: 6 servings
Prep Time: 0:15:00
Marinate Time: 0:00:00
Cook Time: 0:00:00
Cool Time: 0:00:00

HAM & BROCCOLI BAKE

HAM & BROCCOLI BAKE

Ingredients:

8 ozs bread crumbs
8 ozs turkey ham, cooked and cubed
2 tbsps margarine, melted
4 whole eggs
6 ozs cheddar cheese, shredded
2 cups fat-free milk
9 ozs frozen broccoli flowerets, thawed
1/4 tsp black pepper

Directions:

In a small bowl, combine margarine and bread crumbs. Place half in a prepared 9"x13" pan. Top with half the cheese, broccoli, and ham. Repeat with remaining ingredients; set aside. In a mixing bowl, whisk eggs, milk, and black pepper. Pour over casserole. Cover and refrigerate overnight. Remove from refrigerator for 30 minutes. Bake, uncovered, at 350 for 35 minutes, or until knife inserted in center comes out clean.

Makes 8 Equal Servings

Nutritional Info Per Serving:
Calories 226;
Total Fat 13 g;
Saturated Fat 5 mg;
Protein 17 g;
Cholesterol 135 g;
Carbs 6 g;
Sodium 541 mg;
Sugars 5 g;
Fiber 1 g;

WW Points 5.5

HAM & SWISS QUICHE

Ham and Swiss Quiche

 

This softly baked custard of eggs and cheese is the perfect texture for us at any stage. You can vary the vegetables and use any combination of meats or cheese that you like - Ham and Swiss Quiche is a favorite in my house. Leftovers heat up nicely in the microwave. Crust is optional based on who will be eating your lovely ham and cheese pie and if you can afford the carbs.

1 tablespoon butter
2 cups diced ham
1/2 cup diced onion
5 large eggs
2 cups milk
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon ground nutmeg
1 ½ cups (about 6 ounces) grated Swiss cheese (grate it fresh)

Preheat oven to 350°F and spray a 9-inch pie plate with nonstick cooking spray. Melt the butter in a nonstick skillet and sauté the ham and onion over medium high heat until golden and the liquid released has reduced, about 6 minutes; set aside to cool.

Beat eggs, milk, salt, pepper, and nutmeg in large bowl. Fold in cheese and cooled sauteed ham and onion. Pour filling into prepared pan and bake until knife inserted near center comes out clean, about 40 to 45 minutes. Cool slightly before cutting into wedges.

WLS portion a 1/8th wedge:
Calories 171,
fat 8 g,
carbs 5 g,
protein 20 g

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,

HAWAIIAN BREAKFAST - HIGH PROTEIN

RICE or
ALTERNATE RICE such as: FAKE RICE MADE FROM CAULIFLOWER
SAUSAGE PATTY or
HAMBURGER PATTY or
ANY PROTEIN MEAT (fish, ham, etc)
GRAVY (made from beef broth)
EGG-fried

MACARONI & CHEESE W/ SMOKED HAM

Macaroni and Cheese with Smoked Ham

Preparation Time: 5 Minutes

Serves: 4

Cooking Time: 15 minutes

Ingredients:

1-1/2 tsp dry mustard

2 cups smoked ham, diced

1 lb packaged macaroni and cheese

1/4 cup scallions, chopped

1 cup lowfat milk

2 tbsp unsalted butter

1/4 tsp pepper

Cooking Directions:

Set aside cheese packet. Cook macaroni in a large pan of boiling water 8-10 minutes, or until just cooked through. Drain and keep warm. Melt butter in a heavy nonstick pan over medium high heat. Cook ham about 4 minutes, stirring frequently, until browned. Stir in milk, dry mustard and reserved cheese packet. Bring to a boil over high heat, whisking constantly, until smooth. Remove from heat and stir in macaroni, scallions and pepper. 

Nutrition Facts

Calories 200

% Calories From Fat 58.5%

Total Fat 13g

Saturated Fats 5.9g

Mono-unsaturated Fats 4.7g

Poly-unsaturated Fats 1g

Cholesterol 55mg

Sodium 930mg

Total Carbohydrates 5.7g

Dietary Fiber 0.4g

Sugar 0.2g

Protein 15g

MAPLE - MUSTARD GLAZED BAKED HAM

Maple-Mustard Glazed Baked Ham


Ingredients:

• 1 (6-pound) fully cooked ham
• 8 whole cloves
• 1/3 cup sugar-free pancake syrup
• 3 tablespoons Dijon mustard

Directions:
1. Heat oven to 325°F.  
2. With a sharp knife, lightly score surface of ham in a diamond pattern; insert cloves. Place ham on a rack in a shallow roasting pan.  
3. In a small bowl mix syrup and mustard until blended. Brush mixture over ham. 
Bake 1½-2 hours, basting occasionally with glaze, until a meat thermometer registers 140°F.

Nutritional Information
Per Serving:

Net Carbs: 1.0 grams

Fiber: 0.0 grams

Protein: 37.0 grams

Fat: 15.0 grams
Calories: 300

Recipe Information:

Makes: 14 servings

Prep Time: 0:05:00

Marinate Time: 0:00:00

Cook Time: 1:30:00

Cool Time: 0:00:00

CHEESE CREPES WITH HAM

Cheese Crepes with Ham

Turning eggs into thin crepes is the secret to this dish, stuffed with ham and cheese.

Prep Time:	5 minutes
Cook Time:	5 minutes
Difficulty:	EASY

Ingredients

4 eggs
1 pinch black pepper , freshly ground
1 olive oil cooking spray
6 oz sliced ham lunchmeat, extra lean , cut into 1-inch strips
3 oz shredded mozzarella cheese
1 medium tomatoes , sliced

Directions 
1 Preheat broiler.
2 Mix eggs with pepper to taste.
3 Heat a medium nonstick frying pan on medium heat, spray with olive oil spray and pour half the egg mixture into the pan.
4 Spread to make a thin layer and leave to cook for 2 minutes. Turn over for 1 minute. Remove from heat to a foil lined baking tray.
5 Repeat with second half of egg mixture.
6 Sprinkle ham and cheese over crepes. Fold over once and place under broiler about 10 inches from heat. Broil for 2 minutes or until cheese melts.
7 Carefully slide on to a plate, place sliced tomatoes on the side, and serve.

Nutrition Facts
Makes 2 servings
Amount Per Serving
Calories	302.7
Total Carbs	4.9 g
Dietary Fiber	0.7 g
Sugars	2.4 g
Total Fat	19.9 g
Saturated Fat	8.6 g
Unsaturated Fat	11.3 g
Potassium	306.7 mg
Protein	29.8 g
Sodium	656.8 mg
Dietary Exchanges 1 Fat, 2 1/4 Meat, 1 Starch, 1/2 Vegetable, 1 Very Lean Meat