Some recipes

I'm starting a collection of healthy recipes and thought I'd share some favorites as I stumble across them. Here's a couple to get you started. And, if you have any you'd like to share, please feel free to send them my way!

Crustless Quiche with Broiled tomatoes
(SERVES 4) Nutrition Facts (per serving): 177 calories, 21 g protein, 6.5 g carbs, 7 g fat, 2 g fiber

Quiche Ingredients
1 tsp. olive oil
1 small onion, finely chopped
2 garlic cloves, minced
1 Italian chicken sausage (I used ground chicken sausage from the Fred Meyer meat dept)
12 egg whites (I used Egg Beaters)
3/4 cup shredded 2% cheddar cheese
1/2 cup frozen spinach, thawed and drained
Kosher salt and cracked black pepper to taste
Nonstick cooking spray

Broiled tomatoes
8 medium sandwich tomatoes
1 tsp. kosher salt
3 garlic cloves, minced
2 Tbsp. chopped fresh rosemary
Cracked black pepper
Olive oil cooking spray

1. Heat oven to 350 degrees F. In a large skillet, heat olive oil, onion and garlic, sautéing until lightly browned. Cut Italian sausage into small cubes and set aside.

2. In a large mixing bowl, whisk egg whites for 1 1/2-2 minutes. Add cheese, sausage, spinach, sautéed onion and garlic, and salt and pepper. Coat a 9-inch glass pie dish with nonstick cooking spray and pour mixture into it.

3. Place dish in oven and bake 40-45 minutes or until center is no longer liquid.

4. Meanwhile, cut tomatoes in half crosswise, scoop out seeds, sprinkle with salt and place cut side down on a paper towel to drain for 15 minutes.

5. After quiche is cooked, heat broiler to 500 degrees F. Place tomatoes cut side up in a shallow baking pan. Spread garlic evenly over tomatoes, and sprinkle with rosemary, salt and pepper. Coat tomatoes with olive oil cooking spray.

6. Place pan in oven about 3 inches from heat and broil for 10-15 minutes or until garlic just begins to brown.


Beef Lo Mein with Vegetables
(SERVES 4) Nutrition Facts (per serving): 416 calories, 33 g protein, 50 g carbs, 8 g fat, 3 g fiber, 3 g sugar, 415 mg sodium

8 oz. dry spaghetti or Chinese noodles
1 lb. flank steak
2 tsp. grated fresh ginger
2 green onions, sliced
2 tsp. cornstarch
2 Tbsp. low-sodium soy sauce, divided
1/2 Tbsp. vegetable oil
1 large carrot, thinly sliced
2 stalks celery, sliced
1/4 tsp. salt
2 cups shredded bok choy

1. Cook noodles according to package directions; drain, rinse in cold water and set aside, adding a few drops of oil to prevent sticking.

2. Slice flank steak very thinly across the grain and place in a large mixing bowl. In a separate bowl, mix ginger, green onions, cornstarch and 1 Tbsp. soy sauce; add to flank steak and combine thoroughly.

3. Heat oil in a wok or saute pan; add steak mixture and cook until steak is lightly browned, 4-5 minutes. Remove from pan and set aside.

4. Add carrot, celery, salt and bok choy to pan and saute 2-3 minutes, until carrot is crisp-tender. Add steak mixture, spaghetti and remaining soy sauce; heat through.