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.

Rosemary Potato Frittata

 Frittata is an egg-based dish similar to an omelette or quiche, enriched with additional ingredients such as meats, cheeses, vegetables or pasta. It may be flavored with herbs

Prep Time: 15 mins

Cook Time: 17 mins

Total Time: 32 mins

Ingredients

• 4 ounce(s) potato(es), new (tiny), cut into 1/4-inch slices (1 cup)
• 1/4 cup(s) onion(s), red, chopped
• 1/4 cup(s) pepper(s), green, bell, chopped
• 1 cup(s) refrigerated or frozen egg product, thawed, (or 4 eggs)
• 1/2 teaspoon rosemary, fresh, snipped
• 1/8 teaspoon salt
• 1/8 teaspoon pepper, black ground
• cooking spray
• 1/4 cup(s) cheese, Swiss, shredded

Preparation

1. In a covered 6- to 7-inch nonstick skillet with flared sides, cook potatoes and onion in a small amount of boiling water for 7 minutes. Add sweet pepper. Cook, covered, for 3 to 5 minutes more or until vegetables are tender. Drain in a colander.
2. Meanwhile, in a small bowl, whisk together egg, 1/2 teaspoon rosemary, salt, and pepper. Set aside.
3. Wipe out skillet; lightly coat with cooking spray. Return vegetables to skillet. Pour egg mixture over vegetables. Cook over medium heat, without stirring, about 1 minute or until egg mixture begins to set. Run a spatula around the edge, lifting mixture so uncooked portion flows underneath. Continue cooking and lifting edges until egg is almost set but still glossy and moist.
4. Remove skillet from heat. Sprinkle with cheese. Let stand, covered, for 3 to 4 minutes or until tip is set and cheese is melted.
5. To serve, cut frittata into wedges. If desired, top each serving with fresh rosemary.

Nutritional Info (Per serving):

Calories: 168, 

Saturated Fat: 3g, 

Sodium: 407mg, 

Dietary Fiber: 2g, 

Total Fat: 4g, 

Carbs: 15g, 

Cholesterol: 13mg, 

Protein: 17g

Exchanges: 

Starch: 1, 

Lean Meat: 2, 

Fat: 0.5

Carb Choices: 1

SPINACH, CHEDDAR, & SUN-DRIED TOMATO QUICHE

Spinach, Cheddar, and Sun-Dried Tomato Quiche

 

Pie shell or no-pie shell, its up to you

1 cup part skim ricotta or cottage cheese
1 cup milk
1 teaspoon salt
freshly ground black pepper
1/4 teaspoon freshly grated nutmeg - do not skip this ingredient - trust me
6 large eggs
4 ounces Cabot Cheddar cheese - shredded by hand on a box grater
One package Green Giant Chopped Spinach, thawed and squeezed dry
10 large sundried tomatoes halves - diced

Preheat oven to 350°F and spray a 9-inch pie plate with nonstick cooking spray.

Beat eggs, ricotta, milk, salt, pepper, and nutmeg in large bowl. Fold in cheese, spinach, and tomatoes. 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.

MUSHROOM SPINACH CHEDDAR QUICHE

Mushroom Spinach Cheddar Quiche

 

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

1 tablespoon butter
4 ounces mushrooms, sliced
2 cups baby spinach leaves
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 cheddar

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 mushrooms over medium high heat until golden and the liquid released has reduced, about 6 minutes. Add spinach and toss to blend with mushrooms; set aside to cool.

Beat eggs, milk, salt, pepper, and nutmeg in large bowl. Fold in cheese and cooled sauteed vegetables. 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

BROCCOLI BACON SWISS QUICHE

Broccoli Bacon Swiss Quiche

 

We call this Broccoli Bacon Swiss PIE in my house, as my husband does not like 'Quiche' but LOVES Broccoli Bacon Swiss PIE. Real mean don't eat Quiche - they eat PIE! BY any name this dish is perfect.

1 tablespoon butter
1 small onion, chopped
4 slices bacon, diced
One 10-ounce package frozen broccoli florets, cooked and drained
4 large eggs
1/2 cup part skim ricotta cheese
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon ground nutmeg
1 ½ cups (about 6 ounces) grated Swiss

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 onion and bacon over medium high heat until golden, about 6 minutes. Add broccoli and toss to mix; set aside to cool.

Beat eggs, ricotta, salt, pepper, and nutmeg in large bowl. Fold in cheese and cooled vegetables. 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 of 1/8th wedge:  (SERVES 4)
Calories 171,
fat 10 g,
carbs 4.5 g,
protein 15 g
Serves 4

BLACK BEAN & CORN QUICHE

Black Bean & Corn Quiche

 

Brunch, quick supper, leftover or fresh…this substantial dish is flavor-filled and easy. Serve with lots of diced tomatoes and avocados and sour cream.

2 tablespoons melted butter
5 eggs
3 tablespoons flour
1/4 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon salt
1 1/2 teaspoons taco seasoning
One 4-ounce can diced green chiles
One 16-ounce container cottage cheese
1 1/2 cups shredded jack or pepper jack cheese
1/2 cup frozen corn
One 15-ounce can black beans, drained and rinsed

Preheat oven to 350 degrees. Spray a deep dish pie plate or casserole with vegetable cooking spray and set aside.

In a large bowl whisk together the butter, eggs, flour, baking soda, baking powder, salt, and taco seasoning. Blend in green chiles, cottage cheese, jack cheese, corn, and beans. Pour into prepared pan and bake for 40-45 minutes or until knife inserted in center comes out clean. Makes 10 servings.

Per Serving:
226 Cal;
17 g Protein;
12 g Tot Fat;
12 g Carb;
3 g Fiber;
1 g Sugar;
293 mg Sodium

TINY BROCCOLI QUICHES

Tiny Broccoli Quiches Recipe

Prep Time: 45 mins 

 Cook Time: 25 mins

Total Time: 1 h 10 mins

Ingredients

• 11 ounce(s) piecrust mix (for 2-crust pie)
• 5 ounce(s) broccoli, frozen chopped
• 3/4 cup(s) cheese, Swiss, shredded
• 1 cup(s) milk, fat-free
• 1/2 cup(s) refrigerated or frozen egg product, thawed, or 2 whole eggs, beaten
• 2 teaspoon dill, snipped or 1 teaspoon dried dill
• 1/4 teaspoon salt

Preparation

1. Preheat oven to 400°F. Lightly coat thirty-six 1 3/4-inch muffin cups with nonstick cooking spray. Set aside.

2. Prepare piecrust mix according to package directions. On a lightly floured surface, roll dough to slightly less than 1/8 inch thick. Using a 2 1/2-inch fluted round biscuit or cookie cutter, cut dough into circles. Reroll scraps, cutting additional circles. Line each muffin cup with a pastry circle.

3. Pat broccoli dry with paper towels. Divide broccoli and cheese evenly among pastry-lined muffin cups. In a small bowl, combine milk, egg product, dill, and salt; spoon about 2 teaspoons of the milk mixture into each muffin cup.

4. Bake about 25 minutes or until puffed and set. Cool in pans on wire racks for 5 minutes. Loosen and remove from pans. Serve warm.

Nutritional Info (Per serving):

Calories: 123, Saturated Fat: 3g, Sodium: 179mg, Dietary Fiber: 0g, Total Fat: 7g, Carbs: 9g, Cholesterol: 5mg, Protein: 3g

Exchanges: Starch: 0.5, Lean Meat: 0.5, Fat: 1

Carb Choices: 0.5

 

CRUSTLESS CHEESE QUICHE

Ingredients

10 oz Broccoli, chopped, plain, frozen
1 cooking spray
1 cup liquid egg substitute
1/3 cup white all purpose flour
1/4 tsp black pepper
1 1/2 cup low fat cottage cheese , drained
1 cup low fat cheddar cheese, shredded
2 oz Cheese, feta, crumbled , crumbled

Cooking Instructions

1 Preheat the oven to 350 degrees F. Cook broccoli in boiling water for 3 minutes in a large saucepan. Drain well and set aside.
2 Lightly coat a 9-inch pie plate with cooking spray and set aside.
3 Combine the egg product, flour, and pepper in a large bowl, then stir in the cottage cheese, broccoli, 3/4 cup of the cheddar cheese, and the feta cheese. Spoon the mixture into the prepared pie plate.
4 Bake, uncovered, for 40 to 50 minutes or until a knife inserted near the center comes out clean.
5 Remove to a wire rack, and sprinkle with the remaining cheddar cheese. Cool 5 to 10 minutes before serving.

Servings Per Recipe: 1

• Calories 118.2
• Total Carbs 8.6g
• Dietary Fiber 1.1g
• Sugars 2.7g
• Total Fat 3.2g
• Saturated Fat 1.6g
• Unsaturated Fat 1.6g
• Potassium 69.3mg
• Protein 13.5g
• Sodium 340.5mg
• Dietary Exchanges
• 1/2 Fat
• 1/2 Meat
• 1/2 Vegetable
• 1 1/4 Very Lean Meat