When figuring out what to make for breakfast yesterday, since I was up so early, I had time to make quiche! I quickly discovered that I had broccoli that was on its last legs, and some Jimmy Dean sausage leftover from Easter that needed to be used up, as well as buttermilk – so quiche it was!
I love crustless quiche. Who needs the extra calories?
Crustless Sausage Broccoli Quiche (printer friendly version here)
Makes 4 servings (307 calories, 18.7 fat, 8 carbs, .8 fiber, 26.1 protein)
|5||ounces breakfast sausage|
|1 1/2||cups egg beaters|
|4||ounces broccoli, cooked|
|1/2||cup skim milk|
|1/2||teaspoon cayenne pepper|
|1||ounce goat cheese|
|1||ounce pepper jack cheese|
- Preheat oven to 375.
- Cook garlic and breakfast sausage until cooked through and sausage is crumbled.
- Layer on bottom of pie plate. Chop cooked broccoli and make that the next layer.
- Whisk together the egg beaters, buttermilk, milk, and cayenne pepper.
- Pour into pie pan, sprinkle with shredded cheeses. Bake for 25-34 minutes, or until eggs are set and top is slightly browned.
I had 1 slice of the quiche with a 2 oz. slice of my rye bread:
I had lunch in two parts yesterday due to my work schedule. While its rare I eat processed foods, this wasn’t too bad. I found them at Big Lots – can’t beat the price! This package is 170 calories, I kicked it up with fresh sliced jalapeno 😀
The second part of my lunch was a giant grilled chicken salad – the star though was the Thai Peanut Sauce I got from Cory. I did make a couple changes – I left out the onions, added cilantro and a 1/2 tsp. of sriracha sauce. After I tasted it, I thought this would work well as a marinade too!
Thai Peanut Salad Dressing/Marinade Recipe (printer friendly version here)
Makes 4 servings, about 1/8 cup (68 calories, 5.4 fat, 2.2 carbs, .5 fiber, nd 2.4 protein)
|2||tablespoons rice wine vinegar|
|2||tablespoons peanut butter|
|1||tablespoon soy sauce|
|1||teaspoon chili paste|
|1||teaspoon sesame oil
chopped fresh cilantro to taste
Mix all ingredients in a food processor until smooth. Use as salad dressing, or marinade.
Before work I marinated some steaks for Bahn Mi steak sandwiches. I’ve never seen this kind of steak before – it was really thin, but very flavorful!
My friend Cassie from work gave me this marinade – it was great!
Since I knew it would grill really fast, I got my side dish together. Have you ever had szechuan green beans in a restaurant? Holy cow, these are the best I’ve ever had. So spicy!
Szechuan Green Beans Recipe (printer friendly version here)
Makes 6 servings (60 calories, 1.4 fat, 9.1 carbs, 2.9 fiber, 2.3 protein)
|1||teaspoon vegetable oil|
|1/4||cup soy sauce|
|1||ounce chili sauce|
|1/4||cup rice wine vinegar|
|2||tablespoons hoisin sauce|
|1/2||teaspoon sesame oil|
|1||pound green beans|
- Steam green beans until they are crisp tender.
- Add oil to pan and add garlic and cook for about 1 minute; quickly add soy sauce, chili sauce, rice wine vinegar, hoisin, sesame oil and cilantro. Cook for 2 minutes, until sauce starts to thicken up.
- Toss dressing with green beans and serve.
My sandwich pulled together: I scooped out my bread to make it 2 ounces and then toasted it on the grill:
I tossed my cucumbers, carrot ribbons and cilantro in about a teaspoon of the szechuan sauce from the green beans.
Dinner comes in at 392 calories, 49 carbs, 32 protein, 7.1 fat and 5.6 fiber. After dinner, Tony and I enjoyed sitting outside last night – it was so warm!
Stats for Thursday:
- 45 minute Bob of Biggest Loser Boot Camp DVD
- 1460 calories, 136 carbs, 105 protein, 55 fat and 18.5 fiber
I finally watched Biggest Loser from Tuesday! Was I the only one who was crying when Sunshine’s dad won her the car??!!
Happy Friday – hope it’s a good one!