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).

Meatless Monday – Moo Shu Vegetables

from Eating Clean

Ingredients

• 3 teaspoons toasted sesame oil, divided
• 4 large eggs, lightly beaten
• 2 teaspoons minced fresh ginger
• 2 cloves garlic, minced
• 1 12-ounce bag shredded mixed vegetables, such as “rainbow salad” or “broccoli slaw”
• 2 cups mung bean sprouts
• 1 bunch scallions, sliced, divided
• 1 tablespoon reduced-sodium soy sauce
• 1 tablespoon rice vinegar
• 2 tablespoons hoisin sauce

Preparation

1. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add eggs; cook, stirring gently, until set, 2 to 3 minutes. Set aside.
2. Wipe out the pan and heat the remaining 2 teaspoons oil over medium heat. Add ginger and garlic and cook, stirring, until softened, about 1 minute. Add shredded vegetables, bean sprouts, half the sliced scallions, soy sauce and vinegar. Stir to combine. Cover and cook, stirring occasionally until the vegetables are just tender, about 3 minutes. Add the reserved eggs and hoisin; cook, uncovered, stirring and breaking up the scrambled eggs, until heated through, 1 to 2 minutes. Stir in the remaining scallions and remove from the heat.

Serves 4 : 1 1/4 cups each

Nutrition

Per serving: 171 calories; 9 g fat ( 2 g sat , 4 g mono ); 212 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 11 g protein; 4 g fiber; 328 mg sodium; 226 mg potassium.