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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