Crustless Broccoli Spinach Quiche

Another cookbook I got at a thrift store recently was Cooking Lights Annual Recipes from 2004.  Is it sad that I read cookbooks like an actual fiction novel? 😀

I adapted one of their recipes for my breakfast yesterday.  It took all of about 5 minutes to put it together and it baked while I blogged yesterday morning.  I knew I was going to share with my co-workers, so in honor of lent, I only put Canadian bacon on half.

Biz’s Crustless Broccoli Spinach Quiche

  • 1 garlic clove, minced
  • 4 ounces broccoli, chopped
  • 2 cups baby spinach
  • 1 1/4 cup skim milk
  • 4 ounces mozzarella cheese
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup liquid egg whites
  • 2 eggs
  • 1 ounce Canadian bacon, sliced into strips
  • 1 tablespoon grated Parmesan

Saute the broccoli and spinach for a few minutes with Pam and the minced garlic.  While that is going, mix all the other ingredients together – I just used my 4-cup measure so I could pour it easily.  Save the Parmesan to sprinkle on the top.

put the sauteed broccoli and spinach in a pie plate

pour in the cheese and egg mixture

sprinkle with Parmesan cheese and bake at 350 for 40 minutes

Best part?  1/4 of this recipe:  209 calories, 8.4 carbs, 23 protein, 9.5 fat and 1.2 fiber!

On the side I had a small fruit cup from Panera – it’s usually hit or miss with their fruit, but I lucked out – everything was perfect!

Had I realized how low calorie the quiche was, I would have added a slice of toast or something – breakfast came in at 279 calories, 27 carbs, 24 protein, 9.5 fat and 2.2 fiber.

I tested my blood sugar before working out – it was 120 – perfect, but not enough for me to work out, so I had 1/4 cup of this trail mix as fuel.

It was raining outside, so the gym it was.  I’d done tapes all week and decided to do a 5k on the treadmill.  I learned something about my running.  I wanted to do it in 38 minutes, which would be my PR.  I didn’t do the math before heading down, but I thought a pace of 4.5 on the treadmill will get me to that goal.  So I did a 5 minute walk to warm up, reset the treadmill and started running at 4.5.  After 10 minutes I thought I was going to die.  My legs felt like lead and I almost stopped!

But I just decided to slow down.  The next 25 minutes was at 4.0.  And guess what?  I hit my stride and felt fantastic!  So I looked at the clock to see if I could still make that time, but I had gone too long at 4.0 – but I finished it at a 4.7 pace to come in at 42:03 – all without stopping once!  I am not going to lie, since I was the only one in there, I did a little hands in the air crossing the finish line – thank God no one else was there to witness it! 😀

When I got back, my blood sugar was 82, so the granola worked!

I like to call my lunch what’s left at the end of the week nachos!  The base – 1 ounce of tortilla chips, each dipped into queso.  Next layer was 4 ounces of diced chicken and 1/3 cup kidney beans that I tossed in Taco Bell sauce.  I diced a radish, chopped up baby spinach and then added pickled carrots and jalapenos, and then sprinkled fresh cilantro over the top.  Oh – and there is 1 ounce of shredded cheddar too.  When I showed the picture to Tony I think he said “that looks disgusting!”

It didn’t taste disgusting though!

Lunch comes in at 512 calories, 54 carbs, 54 protien, 9.4 fat and 12.5 fiber

It was then that I discovered this!

almost out of Tabasco sauce at work?? Oh no!

I think a trip to the grocery store is in order!!

Dinner was made by Tony!  He is such a good cook, but I hardly ever give him time in the kitchen!  On last nights menu, since it was Lent, he decided to have salmon and I thawed out 4 large scallops for me.   First he clarified some butter.  After letting it sit he took the fat off that rose to the top, and basted our seafood with the butter.  While the pasta cooked, he cooked the seafood by basting it with the butter.

He basically tipped the pan so the butter ran to the bottom and then kept tossing the butter over the seafood while it cooked.

He then removed the seafood and with the remaining butter, made a Parmesan sauce.

I cannot tell you how perfectly cooked these were!

My plate:  4 scallops, 1 cup pasta with the Parmesan sauce.  Since I have no idea of the quantities, I had to kind of guess on the calories, but I think I am pretty close:  601 calories, 51 carbs, 28 protein, 30 fat and 2.5 fiber.


can you tell I hated it?! 😀

Stats for Friday:  ran a 5k on the treadmill:

I have so many ideas for my menu this week!

Mom on the Run made a classic – Chicken parmesan – but what I never thought to do was process fresh basil with ricotta and spoon that over the chicken – I can’t wait to try that!

HomecookedEm made spinach pancakes – but I am going to try to make these savory by adding diced jalapeno and making a red pepper jelly syrup!  – I am pretty sure Tony just threw up in his mouth after reading this last sentence!

Sophia made a pasta dish with panko bread crumbs and edamame – it looked so good!  This is another dish I’ll be making for my lunch!

Health Foodie made an amazing shrimp pasta dish with cashew creme – can’t wait to try that one!

And Beth made classic chicken pot pie – but a lighter version that doesn’t look like it skimps on taste!   Tony loves pot pie so I am going to give this one a go!

Speaking of Beth – she gave me an award!

I am supposed to tell you five things about me – only one of them is not true – you decide which one is the lie!

  1. I am left handed.
  2. Every time my brother, sister and I went to visit my grandma in a rural town in Virginia, our names would be in the paper!
  3. I played field hockey on the Ohio State football field – best locker rooms I’ve ever been it – it was like a high end gym!
  4. My sister and I chased a boy we liked in the first grade – his name was Dave and as soon as we saw him we tried to run and catch him to kiss him!  We met him and his wife at a bar we worked at in our 20’s and he introduced us as “these are the twins that always tried to kiss me!”
  5. I am married to my best friend! 😀

Wow, aren’t you glad I type fast – this is a long post!  It’s rainy, but the only plans I have are cleaning and sanding the walls of our bathroom.  Hope you all have a great Saturday!

Oh – and tomorrow is the deadline for BSI – carrots!  Come back tomorrow for my entry:  carrot cake muffins with cinnamon frosting – only 122 calories each!


36 thoughts on “Crustless Broccoli Spinach Quiche

  1. Your spinach pancake idea sounds AWESOME!! I can’t wait to see how you make the red pepper jelly syrup!! 🙂

    Your crustless quiche looks so amazing!! I might have to make one of this for dinner tonight!! 🙂

  2. fitandfortysomething

    I love cooking light recipes so score on the cook book 🙂
    I think number 5 is the truth!
    You sure do have a lot of March b-days-I loved reading that yesterday while we were out and about.
    Enjoy your saturday!

  3. Would you believe that I’ve never cooked scallops? I keep meaning to, and then i see how expensive they are and I worry about messing them up! I was at Josephs the other day though, and they were affordable, so I may try them… have a great saturday!

  4. Thanks for the shout out Biz! I’m going to guess #2. and the pot pie is good!

  5. I am glad you are going to try the Chicken Parm this week. It was sooooo good.

    I never thought to look for Cookbooks at thrift stores. I am sure they have a great finds. That cookbook is a great find.

  6. #2 – it probably happened, but it wasn’t in Virginia.

    That quiche looks so good and the calorie count is awesome! I used to make crust less quiches – need to do that again.

    And I love that you threw your hands up in the air when you finished your 5K – I still do that when I do a box jump, lol. Own your victory!!!

    Have a great weekend!

  7. Everything looks awesome!

  8. I am going to say #1 only because it’s the easiest! I am a big fan of K.I.S.S!
    I am def trying that quiche but I am going to modify your modifications and leave out the Canadian bacon and half the mozzie!

  9. Girl – it’s not sad to read cookbooks like novels. It’s one of my favorite things to do.

  10. Thank you for linking to by blog! I hope you will enjoy the recipe. The key to the cashew creme is a good mini blender, so that it does not have chunks in it. 🙂

    I think #2 is the lie. Excited to see the results.

  11. Your finish line cheer brought a smile to my face!
    Boy you two make some great looking meals!
    And I’ll guess #2… be honest I didn’t read 3-5 i was so confident 🙂

  12. I think #2 is the lie!

    I am the same way with cookbooks. I just love them. My mom actually has these Cooking Light ones from the early 90s (I think) that I still really like.

  13. I’m going to guess #2 is the lie. The quiche looks yummy, can’t believe the stats on it! And HOLY SHIT do those scallops look fantastic!!!!! If Johnny was able to cook (at all, much less like Tony) I think I’d be in the kitchen maybe 1 night a week.

  14. I’m so glad I’m not the only one with a cookbook addiction 🙂 Oh my word….those nachos looked amazing…I’ve never even thought of that combination of ingredients!

  15. #5 is a lie???

    We were going to make pizza, but we are trying to make homemade mozzarella for that one, so that is on hold.

    The quiche looks great. I would leave out crust too cause that one was tough for us!

  16. I made your quiche like I said I would!! I had my mom and sister, Jenn, over and we all raved and raved about it. I also made my green pancakes and a fruit salad and when I asked what their favorite part was they both agreed the quiche!! 🙂 Thanks so much for sharing this recipe, it’ll without a doubt be a repeat!! 🙂

  17. Low on Tabasco?! Oh noooo! I bought a huge bottle in Target for just $2.33.

    Your quiche looks yummy, so do your nachos + scallops. 🙂


  18. Those nacho’s look amazing! I’ve never thought to put veggies on top. Must try! 🙂

  19. #5 is DEFINITELY true. lol. #4 seems to elaborate to be a lie…
    I think #2 is the lie. Is your grandma really in Virginia?

    Oh! I posted your buffalo chicken soup in the Challenge Round-up…check it out! 😉

    • You are so sweet Sophia – um, turns out I am quite a bit older than you – but my maternal grandparents died before I graduated high school. 😦

  20. oooooo that breakfast looks so good!! and the dinner!!! i cant wait until my charlie learns how to cook.. i’ll be sitting on the couch waiting to be served dinner.. then he’ll rub my feet, bring me a drink.. OH WAIT.. smack me!!! lol anyway, looks awesome!
    nice job on the treadmill : )

  21. fattiefatterton

    I love your food porn. 😀 I think #2 is the lie.

  22. nice looking breakfast! YUM!

  23. one day you are going to find a spanish girl knocking on your door “please cook for me”

  24. Empty Tabasco Bottles make me so sad 😦

  25. omg, those scallops look so yummy!

    please explain the butter clarification for me if you don’t mind… how long does it take, how much of the fat do you think it takes out…. thanks!

  26. Oh my gosh – copying and pasting this recipe now! Thank you so much for sharing! Quiche is one of my favorite foods. 🙂

  27. This was a repeat like I knew it would be – in the oven right now!! Can’t wait in another 30 min. to cut into it!! 🙂

  28. What a great blog. I was looking for another quiche recipe and came across your blog. I am just drooling over the scallops, they looked perfectly cooked. Check out my recipe:

  29. […] cheap to make.  Plus it’s very easy to make healthy!  I decided to try Biz’s Crustless Broccoli Spinach Quiche that I saw on her blog a couple of weeks […]

  30. […] favorite, as well as a favorite of dozens of readers who have made this since I posted it, is my crustless broccoli quiche.  Basically this dish is perfect for any vegetable leftover at the end of the week – just […]

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