Zucchini Mushroom Spinach Quiche

I am proud to say that this entire quiche was my lunch today.  Yep. I ate the whole thing - and you can do that too - without feeling guilty!  ;)  I like food.  I like yummy tasty delicious food.  And I haven't given that up since I've changed my eating habits and lost a bunch of weight.  So here's how to make this scrumptious easy meal (which can also be for breakfast as well!)

4tbsp liquid egg whites

1 egg

1 medium zucchini - chopped

1 cup spinach - torn or chopped

3 medium mushrooms - chopped

onion powder (to taste)

garlic powder (to taste)

red pepper (to taste)

black pepper

salt substitute

1tbsp parmesan cheese

1/2 cup unsweetened coconut milk

Preheat oven to 375. 

Sautee mushrooms & zucchini in frying pan for a few minutes over med-high heat.  Add in spinach, garlic powder, onion powder, red pepper, black pepper and salt substitute.  Cook until wilted. 

Spray 8x8 baking dish with fat free non stick cooking spray.  Spread veggies on bottom of baking dish.

Whisk together milk, egg, & egg white.  Add in more salt substitute and black pepper if you like (I did).  Pour this mixture over the veggies in baking dish.  Sprinkle with parmesan cheese. 

Bake uncovered for 35 minutes. 

Could make 4 servings (but like I said, I ate the WHOLE thing for lunch - so 4 servings) - per serving it's....

49 Calories

2g Fat

3g Carbs

1g Fiber

5g Protein

72mg Sodium



--4HB Breakfast Scramble--

Tonight I had breakfast for dinner.  I used to love breakfast food anytime of day (can we say pancakes -- ihop? -- dennys? - yep, yummy anytime) but that was back before my lifestyle change, and I no longer eat pancakes anytime really.  BUT I do eat a lot of eggs, and tonight I didn't quite know what to fix myself for dinner.  This is what I came up with.  This would make an excellent breakfast too.  It's pretty quick, and very simple.   THIS is the way everyone should start their day!!

2 eggs

3 servings liquid egg whites (9 tbsp)

1 cup spinach

2 tbsp salsa

1/4 cup white kidney beans - drained/rinsed

1/8-1/4 cup lentils, cooked

1/4 cup turkey sausage (I used Jimmy Dean Turkey Sausage Crumbles)

chopped onion (to taste, I used about a tbsp)

chopped mushrooms (To taste, I used 2 medium mushrooms)

Heat frying pan over med-high heat.  Sautee sausage, beans & lentils.  Season if desired.  I used Perfect Pinch savory seasoning.  Sautee for about 5 minutes, be careful not to let anything stick.  Remove from heat, and place in a dish off to the side.  Top with Salsa. Return frying pan to stove, and spray with non stick spray.  Sautee onions & mushrooms for about a minute or two.  Add in eggs & egg whites.  Scramble/cook until done. Then add in spinach, and cook until wilted (1-2 minutes).  Top with a little s&p if desired.

390 Calories

11g Fat

31g Carbs

14g Fiber

44g Protein

824mg Sodium