Mushroom Quiche with Spinach Crust

Ingredients

Crust:

1 ½ cup Oat Bran (less 3 TBLspoon)

1 ½ TBLspoon Butter

¾ lb Spinach, finely minced

½ teaspoon Salt

dash of Nutmeg

nonstick Spray Oil

Quiche:

1 TBLspoon Butter

1 cup Onion, minced

½ teaspoon Salt

¾ lb Mushrooms, sliced

2 TBLspoon fresh Lemon Juice

3 TBLspoon Oat Bran (reserved from crust)

2 teaspoon dry Mustard

1 teaspoon dried Basil

½ teaspoon dried Thyme

2 Eggs

1 cup plain Yogurt

fresh Black Pepper (amount to your preference)

½ cup grated Swiss Cheese (reserving 1/8 c for top of Quiche)

½ cup minced fresh Parsley

Paprika

Directions

Crust preparation:

Preheat oven to 375 degrees.  Spray a 9 or 10-inch pie pan with Nonstick Spray Oil.  Melt the Butter in a large skillet.  Add the Spinach and Salt, sautéing quickly over fairly high heat until the Spinach is limp. Remove from heat; add remaining crust ingredients and mix well.  Pat into the oiled pie pan.  Use a fork at first and then your fingers to mold the crust.  Prebake for 15 minutes – no need to cool before filling.  Reduce heat to 350 degrees.

Quiche preparation:

Melt the Butter in a large deep skillet.  Add Onion and Salt, and cook until the Onion begins to soften (5 to 8 minutes.)  Add the Mushrooms and Lemon Juice.  Cook, stirring often, over medium heat about 5 to 8 minutes more.  Gradually sprinkle in the Oat Bran, Mustard and Herbs, stirring as you go.  Cook and stir over medium heat another 5 minutes.  Set aside.

Beat together Eggs, Yogurt, Black Pepper, Cheese and Parsley in a medium large bowl.  Beat in the Mushroom sauté.  Pour the filling into the prebaked crust.  Top with reserved Cheese and dust with Paprika.  Bake for 30 minutes.  Allow to cool for at least 10 minutes before cutting.  Serve hot or warm.

Makes 8 servings. 

Abstinent Measuring

Each serving contains ½ protein, 1 teaspoon oil, ¾ grain, ½ vegetable.

*contribution from Area II Cookbook 2004

Zesty Orange Breakfast Omelets

Ingredients

4 Eggs, separated

2 pkgs Artificial sweetener

¼ teaspoon Cinnamon,

¼ teaspoon Orange rind

½ teaspoon Vanilla extract

1 Orange, segmented

4 oz Mandarin Oranges in water (or their own juice – no sugar added)

dash of Ginger

2 teaspoon Butter

Directions

With a fork blend together in a small bowl Egg Yolks, Orange rind, Cinnamon, Vanilla and Ginger.  Whip Egg whites with artificial sweetener to a stiff peak.  Fold Egg Whites carefully into Egg Yolk mixture.  Cut Mandarin Oranges into large pieces and add to mix. Add Butter to hot omelet pan.  Add Egg mixture and cover.  Cook on low setting until brown on bottom and top is firm.  Gently turn (once only).  Cut in half and serve with Orange slices on the side.

Makes 2 servings

Abstinent Measuring

Each serving = 1 protein, 1 fruit, 1 teaspoon oil

*contribution from Area II Cookbook 2004

Egg Mug Mexicali

Here is another great quick breakfast that you mix and microwave all in the same mug.
Ingredients
¼ cup (or 1 egg) fat-free liquid egg substitute (like Egg Beaters Original)
1  oz frozen ground-beef-style soy crumbles (like the ones by Boca and Morningstar Farms)
1 oz. shredded fat-free cheddar cheese
1 tbsp. salsa
Directions
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute, soy crumbles, and cheese, and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with salsa, and enjoy!
Abstinent Measuring
1 serving = 1 protein
I would like to give a special thanks to my sponsor who helped me edit this recipe.

Egg Mug Lorraine

Here is another great quick breakfast that you mix and microwave all in the same mug.
Ingredients
¼ cup (or 1 egg) fat-free liquid egg substitute (like Egg Beaters Original)
1/4 oz shredded swiss cheese
1 oz. precooked real crumbled bacon (sugar free) (like the kind by Oscar Mayer)
1 tsp. dried minced onion
½  tsp. Dijon mustard
½ t mayonnaise
Directions
Spray a large microwave-safe mug lightly with nonstick spray. Add all ingredients and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy!
Abstinent Measuring
1 serving = 1 protein & 1 tsp fat
I would like to give a special thanks to my sponsor who helped me edit this recipe.

Egg McMuggin' (allowed after first 30 days)

Here is another great quick breakfast that you mix and microwave all in the same mug.
Ingredients
¼ cup (or 1 egg) fat-free liquid egg substitute (like Egg Beaters Original)
1/4 oz shredded swiss cheese
1 oz. extra-lean ham, chopped
One-half slice of Ezekiel bread toasted
¼  oz shredded  cheddar cheese
Directions
Toast bread and cut into cubes. Spray a large microwave-safe mug lightly with nonstick spray. Add bread cubes, egg substitute, swiss cheese pieces, and ham, and stir. Microwave for about a minute. Stir gently, and then top with shredded cheese. Microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy
Abstinent Measuring
1 serving = 1 protein & 1/2 serving grain
Serving Suggestions: Can be topped with 2 tbsp of salsa for a little extra kick.
I would like to give a special thanks to my sponsor who helped me edit this recipe.

Egg Mug Burger-rama

Here is another great quick breakfast that you mix and microwave all in the same mug.

Ingredients

¼ cup (or 1 Egg) fat-free liquid Egg substitute (like Egg Beaters Original)

½ oz shredded Cheddar Cheese

1 oz of crumbled Meat or Meat substitute (like Boca Patty)

1 tbsp. Salsa

Directions

Microwave Boca patty for 1 minute, and then chop into pieces. Spray a large microwave-safe mug lightly with nonstick spray. Add Egg substitute, chopped Boca patty, and Cheese, and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with Salsa, and enjoy!

Abstinent Measuring

1 serving = 1 protein

I would like to give a special thanks to my sponsor who helped me edit this recipe.

The Egg Mug Florentine

Here is another great quick breakfast that mix and microwave all in the same mug.

Ingredients

¼ cup (or 1 Egg) fat-free liquid Egg substitute (like Egg Beaters)

1 oz shredded Swiss Cheese

1/2 cup chopped fresh Spinach
½ tsp Mayonnaise

½ tsp. Dijon Mustard
1 tsp. plain fat-free Yogurt
Squirt of Lemon Juice
Palt and Pepper to taste

Directions

To make your sauce, stir to combine Dijon Mustard, Mayonnaise, Yogurt, and Lemon Juice in a small dish. Set aside.

Spray a large microwave-safe mug lightly with nonstick spray. Add just the Spinach and microwave for 30 

seconds. Blot excess liquid from Spinach. Add Egg substitute and Cheese and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with sauce, and enjoy!

Abstinent Measuring

1 protein, ½ c vegetable

Notes

This is a very yummy.

I would like to give a special thanks to my sponsor who helped me edit this recipe. 

Martha’s Favorite Breakfast

Ingredients

2 Eggs

1 big delicious, crisp Apple, sliced however you want

4 oz Brown Rice ( I make rice in very large batches and freeze it )

1 teaspoon Oil

1 cup Cinnamon Water, 1/2 at a time (see separate recipe)

Salt and Pepper. 

Optional

Powered Cinnamon it you want that extra bit of cinnamon flavor. 

Directions

Heat Oil in the skillet on med-high to high heat.  Arrange the Apple slices in nice pattern, I like to go in a circle. Sauté the slices until they get nice and brown and start to caramelize on both sides. This takes about 10-15 minutes on my electric stove. If I am in a hurry I go with a higher heat but have to be careful it doesn't burn. Add 1/2 the Cinnamon water and listen to the sizzle and smell that sweetness as the Apples and Cinnamon become one. A wonderful liquid starts to magically appear as the Cinnamon Water evaporates, oh it is soooo beautiful.

Add the Brown Rice and let it help absorb the remaining liquid. Depending on my time or how hungry I am I could let the Rice cook to the texture of a pilaf by adding more Cinnamon Water, letting it reduce and absorb. Make a nest in the Rice. Add a little more Cinnamon Water.  Add the Eggs, cover the pan and steam the Eggs until the tops of the Eggs are not slimy but Yoke is not hard and a little runny. About 3 minutes. I find this the trickiest part of the recipe --getting the Eggs just so the yoke will run into the rice for a lovely creaminess.  Salt and Pepper the Eggs.

There we have Eggs in a Rice nest surrounded by a ring of caramelized Cinnamon dusted Apples (I don't put the powdered cinnamon on the eggs, you can if you want to) caressed by this amazing sauce.

Abstinent Measuring

1 serving = 1 protein, 1 fruit, 1 starch, 1 teaspoon Oil

Note

Apple: The thinner the slice the quicker it cooks and can get mushy quickly which is no so bad. I usually make my slices as uniform as I can get with a sharp knife cause they cook more even that way. I slice them horizontally so the seed "star" shows then slice in half again so I have nice half moons 

Use a good Skillet, preferably a Teflon one. Skillets are an important. The success of many a dish depends on the tools you use. I love the T-Fal 12" Teflon Professional. I have had it for 6 months and use it nearly every day. The teflon coating is holding up well but they all will wear out within time. Some sooner than others.

*contribution from Martha W

Luncheon Omelets – Create Your Own Specialty

Ingredients

¼ cup Egg Substitute or 1 Egg

Pick any 1 of the following ingredients:

?  1 oz Cheese

?  2 oz pre-cooked chopped Turkey

?  4 oz cooked Beans

? 2 oz cooked boneless Chicken

?  2 oz cooked Salmon

Pick any 2 of the following ingredients:

?  ½ cup Mushrooms

?  ½ cup Bell Pepper (any or several colors)

?  ½ cup Zucchini or Summer Squash

?  ½ cup Onion

?  ½ cup cooked and drained frozen Spinach

1 teaspoon Olive Oil or Butter

pinch of Salt and Pepper

¼ t of Mrs. Dash or other spice mix without sugar

Optional

½ cup Salsa

Directions

Cut up Protein choices into small chunks. Preheat omelet pan and sauté chopped Vegetable in Butter or Olive Oil.  When thoroughly softened, place aside in separate dish.  Mix Egg with Spices.  Spray pan with nonstick spray and pour Egg mix into pan.  Add Vegetables and Protein and cover omelet pan.   When top is set (not runny) and bottom is light brown, fold omelet over to finish cooking Vegetables and Protein.  Serve hot with up to ½ c Salsa if desired.

Abstinent Measuring

1 serving = 1 protein, 1 vegetables, 1 teaspoon Oil

*contribution from Area II Cookbook 2004