Vegetable Quiche Cups To Go - Low Carb Recipe

 

Makes 6 servings

Preparation Time: 10 to 15 minutes

Ingredients:

- 1 package (10 ounces) frozen chopped spinach

- 3⁄4 cup liquid egg substitute

- 3⁄4 cup shredded reduced-fat cheese

- 1⁄4 cup diced green bell peppers

- 1⁄4 cup diced onions

- 3 drops hot-pepper sauce (optional)

Instructions for making:

1. Microwave the spinach for 21⁄2 minutes on high. Drain the excess liquid. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray. Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350°F for 20 minutes, until a knife inserted in the center comes out clean.

2. Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced-fat cheeses may be used.

Nutritional Information per servings:

- 77 calories

- 3 total fat (2 g sat)

- 10 mg cholesterol

- 3 g carbohydrate

- 9 g protein

- 2 g fiber

- 160 mg sodium 

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Western Egg White Omelet - Low Carb Recipe

 

Makes 1 serving

Preparation Time: 10 to 15 minutes

Ingredients:

- 1 tablespoon chopped green bell pepper

- 1 tablespoon chopped scallion

- 1 tablespoon chopped red bell pepper

- 1⁄2 cup liquid egg substitute

- 3 tablespoons shredded reduced-fat cheese

Instructions for making:

1. Lightly coat a medium skillet with cooking spray. Sauté the peppers and the scallions until they are tender-crisp. Pour the egg substitute over the vegetables. When partially set, spread the cheese over half of the egg substitute and fold the omelet in half over the filling. Continue cooking until cooked through. 

2. Serve immediately.

Nutritional Information per servings:

- 169 calories

- 8 total fat (3 g sat)

- 15 mg cholesterol

- 4 g carbohydrate

- 20 g protein

- 1 g fiber

- 320 mg sodium

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Easy Asparagus and Mushroom Omelet - Low Carb Recipe

 

Makes 1 serving

Preparation Time: 10 to 15 minutes

Ingredients:

- 2 eggs

- 2 tablespoons water

- 3 stalks fresh asparagus

- 1⁄4 cup sliced white mushrooms

- 1⁄4 cup shredded reduced-fat mozzarella cheese

Instructions for making:

1.  Boil 1" of water in a large skillet. Add the asparagus and cook, uncovered, just until tender-crisp. Meanwhile, in a medium bowl, whisk together the eggs and water until the whites and the yolks are completely blended.

2. Coat a 10" nonstick skillet with cooking spray. Heat the skillet over medium-high heat until just hot enough to sizzle when a drop of water is added. Pour in the egg mixture. It should set immediately.

3. With an inverted pancake turner, lift the edges as the mixture begins to set to allow the uncooked portion to flow underneath.

4. When the top is set, fill one half of the omelet with the asparagus, mushrooms, and cheese. With the pancake turner, fold the omelet in half over the filling. Slide onto a serving plate. Serve immediately.

Nutritional Information per servings:

- 238 calories

- 15 total fat (6 g sat)

- 440 mg cholesterol

- 5 g carbohydrate

- 21 g protein

- 1 g fiber

- 260 mg sodium

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Light Spinach Frittata with Tomato Salsa

 

Makes 2 servings

Preparation Time: 25 to 30 minutes

Ingredients:

Frittata

- 1 tablespoon extra-virgin olive oil

- 1 small onion, sliced

- 2 cloves garlic, minced

- 1 package (10 ounces) frozen spinach, thawed and well-drained

- 2 large eggs

- 3 egg whites

- 1⁄3 cup fat-free evaporated milk

- 1⁄2 cup shredded reduced-fat mozzarella cheese

Salsa

- 4 plum tomatoes, seeded and chopped

- 2 scallions , minced

- 1 clove garlic, minced

- 2 tablespoons minced fresh cilantro

- 1 tablespoon fresh lime juice

- 1⁄4 teaspoon salt

- 1⁄8 teaspoon freshly ground black pepper

Instructions for making:

To make the Frittata: 

1. Preheat the oven to 350°F.

2. Heat the oil in a 10" nonstick skillet over medium heat. Add the onion and garlic and cook, stirring, for 3 minutes or until tender. Stir in the spinach. Reduce the heat to low. In a large bowl, beat the eggs and egg whites with the milk until light yellow and frothy. Pour the egg mixture over the spinach in the skillet. Cook for 5–7 minutes, until the egg mixture is cooked on the bottom and almost set on top. Sprinkle with the cheese. Bake in the oven until the eggs are set and the cheese has melted, 5–10 minutes.

To make the salsa: 

3. In a large bowl, stir together the tomatoes, scallions, garlic, cilantro, lime juice, salt, and pepper. Serve fresh, at room temperature, over the frittata.

You can also serve the frittata with commercial jarred salsa.

Nutritional Information per servings:

- 369 calories

- 17 total fat (6 g sat)

- 230 mg cholesterol

- 28 g carbohydrate

- 27 g protein

- 8 g fiber

- 740 mg sodium 

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Cheesy Frittata

Makes 2 servings

Preparation Time: 5 to 10 minutes

Ingredients:

- 2 teaspoons Smart Balance spread

- 1⁄2 cup sliced onion

- 1⁄2 cup sliced red bell pepper

- 1⁄2 cup sliced zucchini

- 2 small plum tomatoes, diced

- 1 tablespoon chopped fresh basil

- Pinch freshly ground black pepper

- 1⁄2 cup liquid egg substitute

- 1⁄2 cup 1% cottage cheese

- 1⁄4 cup fat-free evaporated milk

- 3⁄4 ounce shredded reduced-fat Monterey Jack cheese

Instructions for making:

1. Coat an ovenproof 10" skillet with cooking spray and place over medium-low heat until hot.

2. Melt the spread in the skillet. Add the onion, bell pepper, and zucchini and sauté over medium low heat until the vegetables are lightly browned, 2–3 minutes. Add the tomatoes, basil, and black pepper to the skillet and stir to combine. Cook until the flavors are blended, 2–3 minutes, and remove from the heat.

3. Preheat the broiler.

4. In a blender, combine the egg substitute, cottage cheese, and milk and process until smooth. Pour the egg mixture over the vegetables. Cover and cook on medium-low heat until the bottom is set and the top is still slightly wet. Transfer the skillet to the broiler and broil until the top is set, 2–3 minutes. 

5. Sprinkle with the cheese and broil until the cheese melts.

6. Serve when warm.

Nutritional Information per servings:

- 231 calories

- 10 total fat (3 g sat)

- 15 mg cholesterol

- 16 g carbohydrate

- 21 g protein

- 2 g fiber

- 480 mg sodium

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Sugar Snap Peas Salad - Low Carb Recipes

 

Makes 4 servings

Preparation Time: 5 to 10 minutes

Ingredients:

- 8 ounces sugar snap peas (2 cups), trimmed

- 2 tablespoons white-wine vinegar

- 2 tablespoons extra-virgin olive oil

- 1/4 teaspoon salt

- 1/8 teaspoon freshly ground pepper

- 1 bunch scallions, trimmed and thinly sliced on the diagonal

- 1/2 large red bell pepper, cut into 11/2-inch-long slivers

Instructions for making:

1. Cook peas in lightly salted boiling water in a medium saucepan until tender-crisp,  2 to 3 minutes. Drain and rinse under cold running water.

2. Whisk vinegar, oil, salt and pepper in a large bowl. Add peas, scallions and bell pepper; toss to coat. Serve within 1 hour.

Nutritional Information per servings:

- 97 calories

- 7 total fat (1 g sat)

- 0 mg cholesterol

- 7 g carbohydrate

- 2 g protein

- 2 g fiber

- 151 mg sodium 

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Zucchini Frittata - Low Carb Recipes

Makes 2 servings

Preparation Time: 15 to 30 minutes

Ingredients:

- 4 teaspoons extra-virgin olive oil, divided

- 1 cup diced zucchini (1 small)

- 1/2 cup chopped onion

- 1/2 cup grape tomatoes or cherry tomatoes, halved

- 1/4 cup slivered fresh mint leaves

- 1/4 cup slivered fresh basil leaves

- 1/2 teaspoon salt, divided

- Freshly ground pepper to taste

- 4 large eggs

- 1/3 cup crumbled goat cheese (2 ounces)

Instructions for making:

1. Heat 2 teaspoons oil in a 10-inch nonstick skillet over medium heat. Add zucchini and onion; cook, stirring often, for 1 minute. Cover and reduce heat to medium-low; cook, stirring occasionally, until the zucchini is tender, but not mushy, 3 to 5 minutes. Add tomatoes, mint, basil, 1/4 teaspoon salt and a grinding of pepper; increase heat to medium-high and cook, stirring, until moisture has evaporated, 30 to 60 seconds.

2. Whisk eggs, the remaining 1/4 teaspoon salt and a grinding of pepper in a large bowl until blended. Add the zucchini mixture and cheese; stir to combine. Wipe out the skillet.

3. Preheat broiler.

4. Brush the skillet with the remaining 2 teaspoons oil; heat over medium-low heat. Pour in the frittata mixture and cook, without stirring, until the bottom is light golden, 2 to 4 minutes. As it cooks, lift the edges and tilt the pan so raw egg will flow to the edges.

5. Place the skillet under the broiler and broil until the frittata is set and the top is golden, 11/2 to 21/2 minutes. Loosen the edges and slide onto a platter. Cut into wedges and serve.

Nutritional Information per servings:

- 375 calories

- 28 total fat (10 g sat)

- 447 mg cholesterol

- 10 g carbohydrate

- 21 g protein

- 3 g fiber

- 863 mg sodium

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