Tag Archives: eggs

Garden Vegetable Crustless Quiche

I love a good quiche but prefer not to eat the crust as it is usually full of butter (or lard) and more simple carbs than I prefer. This is a wonderful solution if that’s a concern for you as well, and it tastes delicious!

  • 1 1/2 cups egg substitute (or just use egg whites)
  • 3 large eggs
  • 1 1/2 cups shredded reduced-fat extra sharp cheddar cheese, divided
  • 1 1/2 cups shredded reduced-fat Monterey Jack cheese, divided
  • 1/2 cup 1% low-fat milk
  • 1/2 cup all-purpose flour (or gluten free flour)
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 (16-ounce) carton fat-free cottage cheese
  • Cooking spray
  • 4 cups sliced zucchini (about 4)
  • 1 1/4 cups diced potatoes
  • 3/4 cup chopped onion
  • 1 cup finely chopped green bell pepper (about 1) $
  • 8 oz. sliced mushrooms
  • 1/2 cup chopped fresh parsley
  • 2 tomatoes, thinly sliced

Directions

  1. Preheat oven to 400°.
  2. Beat egg substitute and eggs in a large bowl until fluffy. Add 3/4 cup cheddar cheese, 3/4 cup Jack cheese, milk, flour, baking powder, salt, and cottage cheese.
  3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add zucchini and the next 3 ingredients (through mushrooms); sauté for 5 minutes or until tender. Add the zucchini mixture and parsley to egg mixture. Pour mixture into a 3-quart casserole dish coated with cooking spray. Top with the remaining 3/4 cup cheddar cheese and 3/4 cup Jack cheese. Arrange tomato slices over cheese. Bake at 400° for 15 minutes. Reduce oven temperature to 350° (do not remove dish from oven), and bake for 35 minutes or until lightly browned and set.  (feel free to Substitute corn or spinach for some of the vegetables, if you wish, but be aware that will change the nutritional information).

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Tofu Fried Rice

What a great, healthy option to have to satisfy the craving for Chinese take-out. I like to add extra veggies to mine, typically whatever I have on hand which tends to be bell peppers and broccoli. I also like to add water chestnuts, bamboo shoots, bean sprouts or baby corn if I have some of them handy. Keep in mind if you do add any of these, they are not calculated into the nutritional information so you’ll want to add them yourself.

Tofu Fried Rice Recipe

Ingredients

2 cups uncooked instant rice (or quinoa)
2 tablespoons grape seed oil, divided
1 (14-ounce) package reduced-fat firm tofu, drained and cut into (1/2-inch) cubes
2 large eggs, lightly beaten
1 large yellow or white onion, chopped
1 cup frozen peas and carrots, thawed
4 garlic cloves, minced
1 teaspoon minced peeled fresh ginger
2 tablespoons rice wine vinegar
3 tablespoons low-sodium soy sauce
1 tablespoon hoisin sauce
1/2 teaspoon sesame oil
Thinly sliced green onions

Directions

  1. Cook rice or quinoa according to package directions.
  2. While rice cooks, heat 1 tablespoon grape seed oil in a large nonstick skillet over medium-high heat. Add tofu; cook 4 minutes or until lightly browned, stirring occasionally. Remove tofu from pan, set aside until needed later. Add eggs to pan; cook 1 minute or until done, breaking egg into small pieces. Remove from pan. Add the other tablespoon of grape seed oil to the pan. Add onions, peas and carrots, garlic, and ginger; sauté 2 minutes.
  3. While vegetable mixture cooks, combine rice wine vinegar, soy sauce, hoisin sauce, and sesame oil. Add cooked rice to pan; cook 2 minutes, stirring constantly. Add tofu, egg, and soy sauce mixture; cook 30 seconds, stirring constantly. Garnish with sliced green onions (I like to use my kitchen shears to cut them quickly and easily); serve hot.

Nutritional Information

4 servings (serving size: 1 1/2 cups)

Amount per serving

  • Calories: 376
  • Calories from fat: 26%
  • Fat: 11g
  • Saturated fat: 2g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 5.1g
  • Protein: 15.8g
  • Carbohydrate: 50.6g
  • Fiber: 3.2g
  • Cholesterol: 106mg
  • Iron: 3.8mg
  • Sodium: 629mg
  • Calcium: 79mg

adapted from cooking light

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Spanish Tortilla

Ingredients

  • 3 teaspoons grapeseed oil (or extra-virgin olive oil), divided
  • 1 small onion, thinly sliced
  • 1 cup precooked diced red potatoes
  • 1 tablespoon chopped fresh thyme
  • 1/2 teaspoon smoked paprika
  • 6 large eggs
  • 4 large egg whites
  • 1/2 cup shredded Cheddar cheese
  • 3 cups baby spinach, roughly chopped
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper

Directions

  1. Heat 2 teaspoons oil in a medium nonstick skillet over medium heat. Add onion and cook, stirring, until translucent, 3 to 4 minutes. Add potatoes, thyme and paprika and cook for 2 minutes more.
  2. Lightly whisk eggs and egg whites in a large bowl. Stir the potato mixture into the eggs along with cheese, spinach, salt and pepper until combined. Wipe the pan clean; add the remaining 1 teaspoon oil and heat over medium heat. Pour in the egg mixture, cover and cook until the edges are set and the bottom is browned, 4 to 5 minutes (it will still be moist in the center).
  3. To flip the tortilla, run a spatula gently around the edges to loosen them. Invert a large plate over the pan and turn out the tortilla onto it. Slide the tortilla back into the pan and continue cooking until completely set in the middle, 3 to 6 minutes. Serve warm with a nice side salad or vegetable.

Serves 6

Nutrition

Per serving: 178 calories; 9 g fat ( 3 g sat , 4 g mono ); 217 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 12 g protein; 2 g fiber; 433 mg sodium; 210 mg potassium

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Kale and Quinoa Casserole

So, I’ve been looking at this recipe off and on for about a week now, trying to decide if I thought it sounded good enough to make. I wasn’t sure about the recipe calling for lettuce (in a baked casserole…sounded sketchy). It just seemed wrong. Well, I decided to give it a try anyway, and at this point I’ll go ahead and say it was purely to satisfy my curiosity as to whether or not it would actually turn out good with the lettuce in it, and also since most of the reviews on the recipe were good. Turns out that it actually tastes really good! How about that?! I did make changes to the recipe and have included those changes in my directions and ingredient list below. Feel free to check out the original recipe HERE (thanks vegetariantimes), in case you’d prefer to make it that way instead. After tasting this dish, I think next time I may add some corn and sun dried tomatoes as well. Make sure that you season this dish well and to your liking; if you don’t you will probably think it’s too bland.
 
Image
 
½ cup quinoa, (rinsed and drained if needed)
1 cup water (or any flavor stock, I used vegetable stock)
1 large bunch Kale (1 to 1 ¼ lb.), torn off the stem and into bite-sized pieces
1 head romaine lettuce, chopped (use the entire leaf, including stem)
2 Tbsp. olive oil, divided
1 large onion, chopped
1 cup chopped bell peppers, any color (I used red, orange and green)
2 green onions, chopped
1 Tbsp. minced garlic
1 tsp. dried dill
2 tsp. Mrs. Dash original flavor
1 tsp. Oregano
sea salt and fresh ground pepper to taste
1/2 cup crumbled feta cheese
2 eggs and 3 egg whites, lightly beaten
non-stick pan spray
4 Tbsp. shredded Parmesan cheese (optional, topping)
1/4 cup chopped almonds (optional, topping)
 
Directions
 
Preheat oven to 350.
Cook quinoa according to directions on package, set aside.
Heat a 5 quart pan over medium-low heat. Add 1 Tbsp. oil to pan, then add kale and let cook until wilted down to about 1/2 it’s original volume (took mine about 5-8 minutes). Then add the lettuce and cook an additional 2-3 minutes, until slightly wilted. Transfer to a large mixing bowl.
In the same 5 quart pan, heat 1 Tbsp. oil over medium heat and add chopped onion and bell peppers. Cook until they start to get tender. Add garlic and cook 1-2 minutes more. Add the onion/pepper mixture and quinoa to the kale/lettuce mixture, then add the green onions, seasonings, feta and beaten eggs. Mix well.
Spray a 9 inch pie dish and spread mixture evenly into the dish. Bake, covered, for 25 minutes. Remove cover, sprinkle optional toppings on (parmesan cheese and almonds) and bake for another 20-30 minutes, until cooked all the way through and golden brown.
 
 

nutritional information

Per Slice (serves 6):

  • Calories: 233
  • Protein: 10 g
  • Total Fat: 13 g
  • Saturated Fat: 4 g
  • Carbohydrates: 20 g
  • Cholesterol: 115 mg
  • Sodium: 149 mg
  • Fiber: 7 g
  • Sugar: 4 g

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Lentil Loaf

Meatloaf is one of those comforting fall foods for me but to be honest, eating that much beef just doesn’t do my body as much good as vegetables and lentils do, so I am excited to post this recipe for Lentil Loaf. I like to serve it with mashed cauliflower and steamed green beans. Give it a try and let us know what you think!

Ultimate Vegan Lentil Walnut Loaf

Image

adapted from ohsheglows.com
Yield: 8 thick slices

Ingredients:

  • 1 cup dry lentils
  • 3 cups vegetable, chicken or beef broth
  • 3 egg whites
  • 1 tbsp extra virgin olive oil (or Grapeseed oil)
  • 3 garlic cloves, minced
  • 1 cup sweet onion, diced
  • 1 celery stalk or green onion, chopped finely (optional)
  • 1 medium carrot, grated
  • 1/3 of an apple, peeled, grated (makes 1/3 cup grated apple)
  • 1/4 cup raisins
  • 3/4 cup toasted walnuts, roughly chopped
  • 1 tsp kosher salt
  • Freshly ground black pepper, to taste
  • 1 tsp dried thyme
  • 1/2 cup regular oats, ground into a flour (use GF oats for gluten-free option)
  • 1 tbsp Worcester sauce
  • 3/4 cup breadcrumbs (I used 2 slices of Ezekiel bread, lightly toasted, and processed in food processor) Use GF breadcrumbs for gluten-free

Directions:

Cook lentils: Rinse lentils in water and pick over being sure to remove any small pebbles that may be in the mix.
Add stock to a medium sized pan over medium heat. Add lentils, bring to boil, and reduce heat to low and simmer until liquid is absorbed and lentils are tender (about 40 minutes). Be sure to stir the lentils frequently so they do not stick to the bottom of the pot. Once the lentils are cooked, remove from heat and set aside to cool.
Preheat oven to 350 F and line a loaf pan with parchment so that parchment paper hangs over the edges by 2 inches.

Walnuts: Toast 3/4 cup of walnuts at 350F for about 6 minutes and then set aside to cool.

Prepare vegetable mixture: In a large skillet over medium heat, sauté onion and minced garlic for about 5 minutes on low-medium heat. After the onions are tender, add carrot and sauté for 2-3 minutes over low heat. Add grated apple, raisins, and chopped walnuts and sauté another minute or two.  Add thyme, salt, and pepper to taste. Remove from heat and set aside.
Breadcrumbs: I took 2 slices of Ezekiel bread and lightly toasted them. Then I ripped up the slices and placed into my food processor and processed until small breadcrumbs were left.

Once the lentils are cooled, take about 3/4 of the lentils and place into food processor. Process until mostly smooth. Now take the processed lentils and scoop into a large bowl. Add in the remaining non-processed lentils and place into bowl. Add the breadcrumbs, egg, veggie mixture, oat flour and Worcester sauce. Mix well with your hands, pressing it through your fingers. Taste and adjust seasonings if necessary.
Press the mixture firmly into the pan.
Bake, uncovered 45 minutes at 350F.
Cool for about 10-15 minutes and serve. Serves about 8 thick slices.

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