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



Sweet Vidalia Onion Asparagus StirFry with Chicken

So here's another yummy dish I threw together when I couldn't figure out what to have for lunch.  It's a little bit delicious - and a whole lotta healthy!   It's packed with Veggies & Protein -- it's Low in calories, high in fiber, and so tasty!  This makes one portion.   Even those of you counting calories can eat all of this for lunch or dinner!!  It's perfect in just about every way!!  ;)

1 boneless/skinless chicken breast - chopped (Mine weighed 7.5oz)

3 cups asparagus Stir Fry (I used great value - from walmart)

1 mushroom - chopped

1/4 cup black beans - drained/rinsed

1 cup raw spinach

cumin - to taste

jamaican style curry powder - to taste

s&p - to taste (I use salt substitute)

1tbsp Ken's Light Sweet Vidalia Onion Salad Dressing

Heat frying pan on med-high heat.  Spray with non stick cooking spray.  Add chicken - season with cumin & curry powder.  I also like to add a little water to the frying pan when I'm cooking chicken -- It seems to help it cook faster, and keeps it super moist.  When chicken is done, remove from heat, set aside.  Spray frying pan with non stick spray.  Add veggies (thaw a bit prior to cooking), mushroom, and black beans.  Add a bit of cumin & curry powder to taste. Sautee for several minutes, until veggies are tender.  Add in spinach and salad dressing.  Continue cooking until spinach is wilted.  Add in chicken - mix well.  Then remove from heat and finish off with some s&p if desired. 

Here's the stats.

365 Calories

3g Fat

28g Carbs

10g Fiber

60g Protein

267mg Sodium