Main Meals

 

 

Crustless Broccoli Quiche 

Print Friendly 

Description:
Quiches are easy and versatile. Although by the usual definition, a quiche must be in a crust, it isn't necessary.The health benefits of this low-fat quiche is the protein from the eggs beaters, calcium from the cottage cheese and milk, and vitamin C and folate from Broccoli. This quiche is usually served with a salad or sliced raw vegetables.

Ingredients:
* 1 pkg. (10oz) frozen chopped broccoli, thawed, drained
* 2 cups egg beaters
* 1/2 cup lowfat cottage cheese
* 1/2 cup 2% shredded reduced fat cheddar cheese
* 1 tsp. Canola Oil
* 1/4 cup finely chopped onion
* 8 tsp. black pepper


Directions:
70 Minutes to Prepare and Cook. Preheat oven to 350.

Heat oil in small nonstick skillet on medium-high heat.

Add onions, cook 5 minutes or until onions are tender, stirring occasionally.

Add broccoli; mix well.

Spoon into lightly oiled 9-in pie plate

Mix remaining ingredients until well blended; pour over broccoli layer.

Bake 45-50 minutes or until center is set and top is golden brown


Servings: 6


Special Diet: Gluten Free, Low Fat, High Protein, Low Calorie, Diabetic - Low Carb


Category: Main Meals

Submitted By: OK In Health E-Magazine



Previous 1 2 3 4 5 6 7 8 9 10 Next
Connect with Us
facebook    twitter

Celtic Healings Intuitive Readings with Maria O'Farrell Carr


Wellness Tip
Healthy Tips From Brad King
Three of your daily meals are to be in solid form and two are to consist of liquid nutrition (i.e. complete-containing all three macronutrients-protein shakes).


Maria's Ireland Sacred Tours


Wellness Directory
Avichi's Rachijpah Healings
Specialty: Chakra Healing
Rachijpah Healings (pronounced "Ra-Chai-Pah") is the home of various healing modalities. Avichi van Campen is the founder and sole operator, and offers you a variety of Services.
View Details


Maria's Ireland Sacred Tours


Event
OKanagan's Largest Summer Solstice Gathering - Thursday June 21st, 2018
Date: Jun 21, 2018
Location: Penticton & South Okanagan
Wouldn’t it be amazing if we had a huge group of like-minded people gather together as one. We would love to create the largest Summer Solstice gathering similar to a Guinness world record. :O) What a fun community valley event
View Details


Float Body and Mind Wellness in Penticton


Article
Ginkgo Biloba
Ginkgo Biloba - it is also called the Elixir of Youth, modern medicine from an ancient tree. Mental fitness is difficult to maintain - unless you know the secrets of the ginkgo.
Full Article


Float Body and Mind Wellness in Penticton


Recipe
Roasted Butternut Squash Polenta with Fried Sage
Category: Vegetarian Entrees
Description: Roasting caramelizes the sugars and brings out the sweetness of the tender chunks of butternut squash that punctuate this golden yellow polenta casserole. It is finished off with the herbal overtones of butter-browned sage. We like this squash because it's easier to peel and cut compared with some squash. Marked by a tan exterior, the interior is a bright, rich orange. The butternut's flesh is less "stringy" than many squash making it perfect for purees and efficient cubes.

¦Butternut squash contains many vital poly-phenolic anti-oxidants and vitamins. Similar to other cucurbitaceae members, it is very low in calories; provides just 45 cal per 100 g. It contains no saturated fats or cholesterol; but is rich source of dietary fiber and phyto-nutrients. Squash is one of the common vegetable that is often recommended by dieticians in the cholesterol controlling and weight reduction programs.

¦It has more vitamin A than that in pumpkin. At 10630 IU per 100 g, it is perhaps the single vegetable source in the cucurbitaceae family with highest levels of vitamin-A, providing about 354% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for vision. Research studies suggest that natural foods rich in vitamin A helps body protect against lung and oral cavity cancers.

¦Furthermore, butternut squash has plentiful of natural poly-phenolic flavonoid compounds like a and ß-carotenes, cryptoxanthin-ß, and lutein. These compounds convert to vitamin A inside the body and deliver same protective functions of vitamin A on the body.

¦It is rich in B-complex group of vitamins like folates, riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid.

¦It has similar mineral profile as pumpkin, containing adequate levels of minerals like iron, zinc, copper, calcium, potassium, and phosphorus.

Full Recipe


Maria's Ireland Sacred Tours