This is an excellent quiche – no one would ever know you never even opened the oven ! The Swiss cheese is just perfect with the spinach and mushrooms. And the crust is so much more flavorful than a regular crust. You’ll definitely make this one again and again.
116 calories per serving
1 ½ c cooked brown rice
1 c shredded low fat swiss cheese
¾ c Egg Beaters
¼ t curry powder
10 oz. package of frozen spinach, thawed and pressed dry in a colander
¾ c evaporated skim milk
½ c sliced mushrooms
2 T chopped shallots
¼ t garlic powder
¼ t onion powder
¼ t salt
1/8 t pepper
Combine rice, ½ c cheese, ¼ c Egg Beaters and curry and press into the bottom of a 9” glass pie plate. Microwave 4 minutes or until firm. Combine spinach, milk, mushrooms, onion, spices, ½ c cheese and ½ c Egg Beaters and mix well then pour into the crust and microwave on 50% power 20 minutes (rotate it every 5 minutes or so if your microwave does not have a turntable) or until a knife inserted comes out clean.
Add in some ham and this is a pretty authentic sandwich – it’s just on whole wheat slices rather than a roll. But for only 285 calories, I’ll give up a little authenticity – and you don’t have to give up on ANY of the flavor ! You can add some mustard if you like, but I like this one plain.
285 calories per serving
2 oz. cooked leftover pork, sliced thin (slices from Grilled Pork Roast are great)
2 slices whole wheat lite bread (45 calories per slice)
1 slice light Swiss cheese (70 calories)
2 sandwich stacker pickles, patted dry
I Can’t Believe It’s Not Butter Spray
Make a sandwich of the pork, cheese and pickles. Heat a grill pan or frying pan and spray with Pam. Spray one side of the sandwich with 5-10 spritzes of ICBINB spray and lay the sprayed side down. Grill 3 minutes pressing down on the sandwich lightly. Spray the top of the sandwich with ICBINB and flip then continue cooking 2-3 minutes.
Frittatas make great breakfast, brunch and lunch fare. If you’ve never had one, they are basically crustless quiches. This one is has a great flavor and by using Egg Beaters, you end you with quite a low cal, low fat meal that still packs a very rich flavor.
71 calories per serving
1 ½ c Egg Beaters
½ c shredded low fat swiss cheese
¼ c skim milk
½ t garlic powder
¼ t pepper
1 c shredded zucchini
1 medium tomato, chopped
4 oz. can sliced mushrooms, drained
Combine eggs, cheese, milk, garlic powder and pepper. Spray an oven safe skillet with Pam and on medium high heat cook the zucchini, tomatoes and mushrooms until tender. Then put in egg mix and stir well. Cover and cook on low heat 15 minutes or until almost set. Remove the lid and place under a hot broiler for 2-3 minutes or until done. Cut into wedges like a pie and serve immediately.
The cucumbers really make this a juicy sandwich without having to use any mustard or mayo. But if you can’t live without them, no worries, there are plenty of calories to spare in this satisfying lunch sandwich.
240 calories per serving
2 slices 45 calories wheat bread
5 slices lean deli ham
1 slice low fat swiss cheese (70 calories)
1 slice tomato
5 very thin slices cucumber