More Quiche Please!

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)

Ingredients

5 ounces breakfast sausage
1 1/2 cups egg beaters
4 ounces broccoli, cooked
2 cloves garlic
1 cup buttermilk
1/2 cup skim milk
1/2 teaspoon cayenne pepper
1 ounce goat cheese
1 ounce pepper jack cheese

Directions

  1. Preheat oven to 375.
  2. Cook garlic and breakfast sausage until cooked through and sausage is crumbled.
  3. Layer on bottom of pie plate. Chop cooked broccoli and make that the next layer.
  4. Whisk together the egg beaters, buttermilk, milk, and cayenne pepper.
  5. Pour into pie pan, sprinkle with shredded cheeses. Bake for 25-34 minutes, or until eggs are set and top is slightly browned.

first layer is cooked sauage and steamed broccoli

then pour in egg beater mixture

then finish with shredded cheese

perfect! love the little heat from the cayenne pepper!

I had 1 slice of the quiche with a 2 oz. slice of my rye bread:

456 calories, 33 carbs, 31 protein, 22 fat, 3.8 fiber

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)

Ingredients

3 tablespoons water
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

Directions

Mix all ingredients in a food processor until smooth.  Use as salad dressing, or marinade.

I also used my spicy peanut butter! 😀

I didn't feel like pulling out my food processor, so I whisked it and it turned out fine

with the soup, lunch comes in at 449 calories, 49 carbs, 36 protein, 11.9 fat and 6.9 fiber

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!

here they are garnished with a few chopped peanuts

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)

Ingredients

1 teaspoon vegetable oil
1 tablespoon garlic
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 teaspoon cilantro
1 pound green beans

Directions

  1. Steam green beans until they are crisp tender.
  2. 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.
  3. Toss dressing with green beans and serve.

after I steamed the green beans, I just tossed them and kept the heat on low before serving

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.

all together!

thank goodness I am the only one who will eat these - more for me!

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!