Prep time: 15 mins
Cook time: 25 mins
Servings: 6
This crustless quiche recipe can be used as a base for any combination of veg and cheese. I don't always use a muffin tin. Sometimes I just put it in a glass baking dish.
1 package (10 ounce) frozen chopped spinach
3/4 cup shredded reduced-fat cheddar or jack cheese
3/4 cup egg substitute (or enough to make it look right)
1/4 cup finely diced green bell pepper
1/4 cup diced onion
hot sauce to taste
Heat the over to 350 F. Spray a 12-cup muffin pan with cooking spray. Place spinach in the microwave on high for 2 1/2 mins. Drain excess liquid. In a large bowl, combine spinach, cheese, egg, bell pepper, onion, and hot sauce. Mix well. Divide mixture evenly among muffin cups. Bake at 350 for 20 mins or until a tester comes out clean.
Nutrition:
77 cal, 3 g fat, 2 g sat fat, 9 g protein, 3 g carb, 2 g fiber, 160 mg sodium
From South Beach Supercharged P 201
Showing posts with label breakfast. Show all posts
Showing posts with label breakfast. Show all posts
Thursday, April 8, 2010
Chunky Veg Hash
Makes 4 (generous 1/2 cup servings)
Prep time: 10 mins
Cook time: 15 mins
This hash is delicious over a poached egg or really any style of egg, and it can also be an omelet filling. Use an dried herb you prefer, or toss in a combo of chopped fresh herbs.
1 T olive oil
1 small onion, chopped
Pinch of dried thyme
Pinch of paprika
1/8 t salt
1 small red bell pepper, diced
4 large button mushrooms, roughly chopped
2 small zucchini, diced
1 small clove of garlic, minced
In a large skillet, heat oil over medium-high heat. Add onion, thyme and paprika, reduce heat to medium-low and cook, stirring occasionally, 7 mins, or until the onion is softened. Stir in salt, bell pepper, mushrooms, zucchini, and garlic. Cover and cook, stirring occasionally, 4 mins longer. Remover from the heat and serve with eggs or by itself.
Nutrition:
59 cal, 4 g fat, .5 g saturated fat, 2 g protein, 6g carb, 2 g fiber, 81 mg sodium.
I just put this up to remember the idea and cooking method. You could use an veg and herb combo.
From South Beach Diet Supercharged P199
Prep time: 10 mins
Cook time: 15 mins
This hash is delicious over a poached egg or really any style of egg, and it can also be an omelet filling. Use an dried herb you prefer, or toss in a combo of chopped fresh herbs.
1 T olive oil
1 small onion, chopped
Pinch of dried thyme
Pinch of paprika
1/8 t salt
1 small red bell pepper, diced
4 large button mushrooms, roughly chopped
2 small zucchini, diced
1 small clove of garlic, minced
In a large skillet, heat oil over medium-high heat. Add onion, thyme and paprika, reduce heat to medium-low and cook, stirring occasionally, 7 mins, or until the onion is softened. Stir in salt, bell pepper, mushrooms, zucchini, and garlic. Cover and cook, stirring occasionally, 4 mins longer. Remover from the heat and serve with eggs or by itself.
Nutrition:
59 cal, 4 g fat, .5 g saturated fat, 2 g protein, 6g carb, 2 g fiber, 81 mg sodium.
I just put this up to remember the idea and cooking method. You could use an veg and herb combo.
From South Beach Diet Supercharged P199
Wednesday, October 28, 2009
Breakfast Cookies
2 cups pomegranate juice
1 cup steel-cut oats
1 cup raw almonds
1 cup raw pumpkin seeds
1 cup goju berries (I used dried cranberries)
1 cup mashed banana
1/2 cup peanut butter
1/2 cup butter
Bring the pomegranate juice to a boil in a saucepan and add the steel-cut oats. Cook until just starts to boil, then remove from the heat immediately, cover, and allow to absorb and cool.
Place the rest of the ingredients in a food processor and blend to mix. When the oats are cool, mix with the rest of the ingredients to form a wet cookie dough.
Place dough in the middle of a 2 foot long piece of plastic wrap and roll into a log shape. Tie both ends, ensuring that the cookie dough is airtight. Freeze until needed.
When ready to use, defrost till just soft enough to cut into 1/2 inch slices. Preheat over to 400 degrees. Bake on parchment paper for 10 mins, then turn off the over and continue to dehydrate until cool.
Makes 24 cookies.
Found in Quantum Wellness Cleanse page 175.
1 cup steel-cut oats
1 cup raw almonds
1 cup raw pumpkin seeds
1 cup goju berries (I used dried cranberries)
1 cup mashed banana
1/2 cup peanut butter
1/2 cup butter
Bring the pomegranate juice to a boil in a saucepan and add the steel-cut oats. Cook until just starts to boil, then remove from the heat immediately, cover, and allow to absorb and cool.
Place the rest of the ingredients in a food processor and blend to mix. When the oats are cool, mix with the rest of the ingredients to form a wet cookie dough.
Place dough in the middle of a 2 foot long piece of plastic wrap and roll into a log shape. Tie both ends, ensuring that the cookie dough is airtight. Freeze until needed.
When ready to use, defrost till just soft enough to cut into 1/2 inch slices. Preheat over to 400 degrees. Bake on parchment paper for 10 mins, then turn off the over and continue to dehydrate until cool.
Makes 24 cookies.
Found in Quantum Wellness Cleanse page 175.
Tuesday, October 13, 2009
Tofu Scramble Breakfast Sandwich with Tempeh Bacon
1 (16 oz) container firm water-packed tofu, drained and pressed
2 tsp olive oil, plus a little more for brushing tomatoes
1 small onion, sliced
2 oz. sliced shiitake mushrooms
3 Tbsp nutritional yeast flakes
1/2 tsp onion powder
1 tsp turmeric
1 garlic clove, minced
2 Tbsp soy sauce or Braggs
2 medium tomatoes
8 slices smoked tempeh bacon
8 slices bread
Place tofu between two paper towels and press out the water. (Using a heavy pan or something)
Heat olive oil in a saute pan and saute the onion and mushrooms for 3 mins. Crumble the tofu into the pan and add the nutritional yeast, onion powder, turmeric, garlic and soy sauce. Cook for about 7 mins, stirring occasionally.
Cut the tomatoes into 1 inch thick slices, coat with olive oil, season with salt and pepper, and roast at 350 degrees for 15 mins, flipping halfway through the cooking time.
Crisp the "bacon" in a pan. Place two strips on four slices of bread and top with a tomato slice and some tofu scramble mixture.
Makes 4 sandwiches.
From The Quantum Wellness Cleanse book. Page 174.
2 tsp olive oil, plus a little more for brushing tomatoes
1 small onion, sliced
2 oz. sliced shiitake mushrooms
3 Tbsp nutritional yeast flakes
1/2 tsp onion powder
1 tsp turmeric
1 garlic clove, minced
2 Tbsp soy sauce or Braggs
2 medium tomatoes
8 slices smoked tempeh bacon
8 slices bread
Place tofu between two paper towels and press out the water. (Using a heavy pan or something)
Heat olive oil in a saute pan and saute the onion and mushrooms for 3 mins. Crumble the tofu into the pan and add the nutritional yeast, onion powder, turmeric, garlic and soy sauce. Cook for about 7 mins, stirring occasionally.
Cut the tomatoes into 1 inch thick slices, coat with olive oil, season with salt and pepper, and roast at 350 degrees for 15 mins, flipping halfway through the cooking time.
Crisp the "bacon" in a pan. Place two strips on four slices of bread and top with a tomato slice and some tofu scramble mixture.
Makes 4 sandwiches.
From The Quantum Wellness Cleanse book. Page 174.
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