Mini Crustless Quiche Recipe
Approved by Nutrition Support
Makes 2 servings per recipe and per serving you receive:
· 1 leaner protein
· 1 green
· 1 healthy fat
· 1 condiment
Have it with a side salad with 2 greens for a full L&G
4 eggs & 8 egg whites
½ Cup White or Baby Bella Mushrooms, chopped
1 Cup Leaf Spinach, chopped
2 teaspoons olive oil
½ teaspoon black pepper and ¼ teaspoon sea salt to taste
**Photo credit: a fan who made the recipe after I posted it online! SHe swapped out more egg for egg white.
Switch it all to egg beaters (each egg is 1/4 c so use 1 cup egg beaters) to allow for yet another healthy fat. For that side salad!
Preheat oven to 400°
In a skillet over medium-high heat, toss mushrooms with about 1 tsp olive oil for about 5 minutes or until cooked. Turn off the heat and add the spinach, stirring constantly to mix for 1 minute. Pour into a bowl.
Crack 6 eggs into the bowl with the spinach and mushrooms and whisk ingredients together. Add some fresh ground black pepper to suit your personal tastes and whisk again.
Use 2 mini muffin trays and spray with cooking spray or olive oil. Fill each cup 3/4 full of egg mixture.
Place in the oven for 15 minutes.
Remove from the oven and allow to cool for a minute before removing from pans. Sprinkle with sea salt and serve hot, or chill in the fridge until cold and serve.
Optional: add shredded parmesan cheese on the top of each quiche for some extra flavor.
Inspired by the recipe posted here at the Pescaterian and the Pig
Curry “Chicken” on Shirataki Rice
As per Nutrition Support, 1/2 cup of Shirataki Rice = 1 green
Whipped this together on the fly.
1/2 tsp curry powder (1 condiment)
2 tbsp Walden Farms Honey BBQ sauce (1 condiment)
2 cutlets of Gardein Chicken Scallopini
What is Shirataki Rice? It’s shirataki (yam flour noodles) shaped into rice! I bought mine on Amazon.com. I just rinsed it really well, and heated them on a skillet sprayed with Pam for a good 10 minutes to get dry. Then, I added my sauce ingredients. Next time, I will add more colorful vegetables to increase the vitamins! I was in a RUSH! Click here to get yours with Prime!
I made it with tri-colored peppers too… yum! I just added vegetarian beef crumbles for my protein.
Deconstructed Mexican Omelette
1/2 c egg white
2/3 c Light Life Mexican veggie crumbles (two servings)
1/2 c Salsa (use plan approved w/o onion on the 5&1) or tomato sauce with less than 5g carbs per serving
1 cup sautéed vegetables (the lower carb the better because the crumbles are higher in carbs. I used mushrooms here, but I highly recommended multiolores sweet peppers too!)
1 tbsp quark for a condiment OR 2.5 tbsp for a healthy fat (looks
Like sour cream)
You might choose to add 1.5 oz of avocado for a healthy fat too!
Never heard of quark? It’s a European cheese that tastes very much like sour cream, but is very low in fat! Without sacrificing taste in quite the same way as I think low fat sour cream does. Try it out and let me know!
It counts as either a condiment for one tablespoon (1 oz) OR 2.5 tbsp. as a healthy fat.
Grain Free Cholent created by Melinda Strauss, Kitchen Tested
Cleverly incorporates in cauliflower rice for that imitation-barley texture.
You can make side-by-side cholent pots: one for your family, one plan compliant for you. This way, you can measure the ingredients to ensure you are eating the right portion sizes.
I love using peeled turnips in lieu of the potatoes here.
I add Montreal steak seasoning into my cholent.
Other options: pop an egg in there for extra protein. Let it cook overnight in the pot.
Make the Kishke recipe as a kugel in a casserole dish, then scoop out 1/2 cup servings and place in the bottom of the bowl before serving. Leave out the kabocha inside the cholent. Heaven! Tastes really really really close to the real thing!
A match made in healthy heaven… cholent and kishke all on plan!
Trader Joe’s Cauliflower Caprese Calzone
Nutrition Support Approved Recipe Conversion
Makes 3 servings
2/3 protein serving
1 1/3 condiments
2 bags TJ’s Frozen Riced Cauliflower
3 Large Eggs
½ tsp TJ’s Salt, to taste
½ tsp TJ’s Pepper, to taste
1 1/2 cup TJ’s Lite Shredded Mozzarella
TJ’s Butter Flavored Canola Oil Spray
½ cup (4-5 slices) (TJ’s) Marinated Mozzarella
½ cup TJ’s Fresh Basil Leaves
1 cup sliced Roma Tomatoes
Check out this video to learn how to make Chinese style Cauliflower “Fried” Rice
To make this compliant with the 5&1, only use plan approved vegetables (no onions, carrots, peas, brussel sprouts).
Check out this video to make Cauliflower Potato Salad
**Nutrition Support Approved Conversion
Makes 5 servings
1 ounce protein
4 ½ cups cauliflower florets
¼ tsp Salt
½ tsp pepper
2 tablespoons olive oil
For the dressing:
½ cup Greek yogurt
1 tablespoon dijon mustard
1 packet Splenda or Stevia
2 tablespoons dill, chopped
4 teaspoons olive oil
1 garlic clove, crushed
2 Tbs lemon juice
¼ cup red onion, diced
½ cup celery, diced
3 hardboiled eggs, chopped
See the link here for amazing Cauliflower Nachos!
Use 1 c cauliflower
1/2 c homemade salsa made with scallions (for 5&1)
1/2 c lowfat shredded cheese (1/2 a lean)
1/2 a leanest serving of a Gardein/Morningstar farms/trader Joe’s vegetarian protein product (I suggest chicken strips or ground beef)
1.5 oz of avocado (for one healthy fat)
Here’s a great homemade salsa recipe. Just substitute in scallions for onions when on the 5&1 plan.
Coach Gin’s”Any Vegetable” Quiche
This is something my guests just gobble up – it’s divine! Very light tasting. And so easy!
This was made with a bag of chopped, frozen broccoli and yellow American cheese
Full Lean & Green with the cheese
Makes 2 (large!) servings
1 Leaner protein
1 1/4 condiments
20 oz bag (defrosted) of any on plan vegetables (broccoli, cauliflower, works with sautéed mushrooms + leeks too)
2 tbsp low fat mayo
2 1/2 tsp chicken consommé powder
3/4 cup egg beaters
1 cup low fat plain cottage cheese
4 ounces low fat white or yellow American cheese
**If you omit the cheese, it’s just a delicious non-dairy casserole.
Defrost your vegetables in the microwave by zapping for about 7 minutes. Mix all. Tear the American cheese into little pieces and mix in. Spray pan with pam. Bake in the oven at 350 for about 1.5 hours. I used an 8×8 pan for this and it fit perfectly.
Do you love General Tso’s chicken?
- Try mixing 2 tbsp. Walden Farms Honey BBQ sauce with 2 tbsp. Asian dressing. Pour it on… everything!
Coach Gin’s General Tso’s Chicken
- Add sesame seeds to chicken (1 tbsp. = one healthy fat) instead of the French Fried Onions to make it Sesame Chicken.