#MeatlessMonday: Vegetable Quiche

I’ve started preparing lunch for the ladies in the office, for a nominal fee, and this  was a hit last Monday.  The egg whites and cottage cheese make it so light and fluffy, but all the protein keeps you satisfied until lunch times  A vegetable soup (I made Cream of Tomato) or side salad rounds it out to a light and yummy #MeatlessMonday lunch.

For you Weightwatchers members out there, this recipe slices into 10 servings and at just 3 points a serving, you don’t feel guilty about diving into this healthy twist on a breakfast casserole!

A healthy choice for breakfast or lunch!

Vegetable Quiche

printable recipe

Ingredients

• 1.5 cup egg whites (I used egg white substitute)
• 3 large eggs
• 1.5 cups shredded, reduced-fat cheddar
• 1.5 cups shredded, Mexican-blend cheese
• .5 cup 1% milk
• .5 cup all-purpose flour
• 1 tsp baking powder
• .5 tsp salt
• 1 (16 oz) carton low-fat cottage cheese
• cooking spray (I use my Misto)
• 4 cups sliced zucchini
• 1 medium baking potato, diced
• 1 small Vidalia onion, diced
• 1 medium green bell pepper, chopped
• 1 handful button mushroom, sliced
• .5 cup chopped fresh parsley

Directions 

Preheat oven to 400 degrees. Beat eggs and egg whites until fluffy.  Add ¾ cup cheddar and ¾ cup Mexican cheese, milk, flour, baking powder, salt and cottage cheese.  Heat a large pan over med-high heat and coat with cooking spray.  Add zucchini through mushrooms and saute 5 minutes.  Add vegetable mixture and parsley to egg mixture.  Pour mixture into 3qt. casserole dish coated with cooking spray.  Top with remaining cheeses.  Bake at 400 for 15 minutes, the drop the temperature to 350 and continue to bake another 35 minutes.  The casserole will be browned on top when ready.  Let sit and cool for about 10 minutes before slicing. The leftovers are great re-heated, so this recipe makes for a filling breakfast, or lunch, throughout the week!

Related articles

• Meatless Mondays: Baked Vegetable Lasagna (centerforlivingpeace.wordpress.com)

Zesty Chicken Salad

This light chicken salad makes a perfect summertime lunch. 

Lemon & Celery Seed Chicken Salad on an English Muffin

Eat alone, or serve on an English Muffin or Sandwich Thins (my latest obsession) with lettuce and tomato.  Round out your lunch with a bowl of soup and you have a delicious, healthy and filling lunch.

Zesty Chicken Salad 

Serves four: 6 points per serving

Printable Recipe

Serves 4

• 1 lb cooked chicken breast (I like to boil and shred, then use stock for a soup)
• 1/3 cup light mayonnaise
• 1 small gala apple
• 1/4 cup dried golden raisins
• 1/2 teaspoon celery seed
• Zest from one small lemon
• 1 packet of Splenda
• Salt & pepper to taste

1. Combine all ingredients in a large bowl and stir to combine.

Related articles

• English Muffin Mini Pizzas & Pizza Pasta Recipe (crazyadventuresinparenting.com)
• Healthy Recipe: Whole Wheat Nooks and Crannies (fitsugar.com)

 

Meatless Monday

Ok, so I know I haven’t blogged in a while, but I have a good excuse(s).  In the past month, I have gotten engaged, turned 30, started WeightWatchers (the latter because of the former two) and been out-of-town 11 out of the past 22 days.  Oh, and my camera has been in the shop — hence the picture below, which was taken with a BlackBerry (not too bad, I think).  Needless to say — it’s been a crazy few weeks!

So, in honor of starting a healthier way of eating, I thought I’d post a WeightWatchers recipe I made last night.  I must say, I was a little leery about trying a WW recipe.  I thought if it’s only a few “points” it can’t taste good, right?  Wrong.  This is your perfect Meatless Monday Meal.

Pan-Roasted Mahi-Mahi with Olives, Lemon and Spinach Orzo

(Serves 2, 7 points)

• 1/2 cup uncooked orzo
• 2 TSP olive oil
• 2 skinless Mahi-Mahi fillets (I have the best luck with the frozen fillets)
• 1/2 red onion, sliced vertically
• 1/4 cup sliced pimento stuffed olives
• 6oz bag of fresh spinach leaves
• 1/3 cup white wine
• zest from one lemon
• 1/2 TSP dried dill
• 4 lemon wedges
• salt and pepper to taste

Cook orzo according to package directions, omitting salt and fat.  While orzo cooks, heat EVOO in a pan over med/hi heat.  Sprinkle fish with salt and pepper, to taste, on each side and add to pan.  Cook fish 4 minutes per side, remove from pan and keep warm.

Add onion to pan and saute until clear, about 4 minutes.  Add olives, spinach, wine, zest, dill and salt and pepper to taste and stir until spinach begins to wilt.  (I like to throw a lid on the pot for about a minute to help wilt the greens.)  Stir in the orzo.  Divide evenly between two plates, add the fish and serve with lemon wedges.  And who said healthy had to taste bad?

 

Only 7 points!