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

Chicken Fried Rice

Ingredients

12 oz Chicken, cut into strips

1 ½ cup Brown Rice, cooked

1 ½ cup Carrots, shredded

1 cup Onion, chopped

1 cup Mushrooms, sliced

2 TBLspoon Soy Sauce

3 TBLspoon Sesame Seed Oil

Non-stick Spray Oil

Seasoning Mix

 1 TBLspoon fresh Ginger, peeled and chopped

 1 lg clove Garlic, lightly mashed and peeled

 1/8 teaspoon Fennel Seed

 1/8 teaspoon Cinnamon

 1/8 teaspoon dried Orange Rind

 Salt and Pepper as desired

Directions

Spray large skillet or wok with Non-stick Spray Oil and add Sesame Seed Oil.  Heat over a low flame until very hot.  Place Chicken strips in Oil with Seasoning mix and heat until almost done.  Add Onion, Carrots and Mushrooms, stirring frequently for 3 to 5 minutes. Add cooked Rice and mix well.  Sprinkle mixture with Soy Sauce and cook for about 10 minutes or until vegetables have softened. Measure 4 oz of chicken into each of 3 dishes.  Add 1 c of vegetable to each dish and serve.

Serves 3. 

Abstinent Measuring

Each serving = 1 protein, 1 vegetable, 1 grain and 1 teaspoon oil

*contribution from Area II Cookbook 2004

“Spaghetti” Squash-that is - with Meat Sauce

Ingredients

2 cup Spaghetti Squash, cooked

3 ½ oz ground Beef, cooked

½ cup Spaghetti Sauce, check for no sugar

½ oz Parmesan Cheese

½ cup sliced canned Mushrooms

Directions

Measure out squash onto a plate.  Top with beef, mushrooms, spaghetti sauce and cheese.  Heat briefly in microwave to bring to serving temperature.

Serves one

Abstinent Measuring

one serving = 2 vegetables, 1 protein, plus optional sauce

Make It A Meal

This is a full lunch meal, but adding a Side salad and Salad Dressing makes this a perfect dinner 

*contribution from Area II Cookbook 2004

Portabello Taco Pizza

Ingredients:

• 2 portobello mushroom caps, stems removed
• 1/8 of avocado cubed
• 1 tbsp diced red onion
• 1/2 cup organic re-fried beans
• 2 tbsp salsa
• 1 oz cheese shredded

Directions:

1. Clean the mushroom caps by lightly dusting with a brush. Score tops.
2. Heat a skillet on low heat. Spray skillet and mushroom caps with olive oil. Place in skillet, covered, and cook on each side for 3-5 minutes (till mushroom starts to brown on both sides).
3. Preheat broiler.
4. Warm refried beans in the microwave for about 20 seconds. Mix in salsa.
5. Top caps with refried bean mixture, avocado, onion and cheese. Place on a baking sheet and put in broiler for 2-4 minutes or until cheese has melted.
6. Serve immediately.

Abstinent Measuring:

Serving size 2 Portabello mushroom pizzas= 1 vegetable, 1 protein, 1 fat

Make it a Meal:

Very satisfying with an 8 oz. salad

Pepperoni Pizza Salad

Ingredients

2 oz Pepperoni Slices

1 oz shredded Cheese

1 cup (or 4 oz) Lettuce/Greens

1 cup (or 12 oz) mixed raw Vegetables (i.e. Mushrooms, Bell Pepper, Tomatoes, Onion,

¼ cup Spaghetti Sauce (sugar free)

¼ cup Wine Vinegar

2 TBLspoon Olive Oil (if making for dinner, 1 tsp oil if making for lunch)

Optional

1 teaspoon Salad sprinkles, Mrs Dash or Italian Spices

Crushed Red Pepper, to taste

Directions

Put 1 c of lettuce on plate.  Top with veggies, pepperoni and cheese.  Sprinkle crushed red pepper on top.  Mix last three ingredients in recipe together and pour over salad.

Makes 1 serving

Abstinent Measuring

1 serving = 1 protein, 2 c salad, 1 fat, optional tomato sauce

*contribution from Area II Cookbook 2004

Eggplant with Artichokes and Mushrooms

Ingredients

½ medium Onion, sliced

1 large can Diced Tomatoes

1 - 8 oz can Tomato Sauce

1 large Eggplant, peeled & diced into 1 “ chunks

1 can Artichoke Hearts (packed in water)

1 large can of Mushrooms, or I lb fresh Mushrooms, sliced

2 TBLspoon total: Basil, Oregano, Garlic  or Italian Spice Mix

Salt & Pepper (amount to your preference)

Optional

Crushed Red Pepper

Directions

Prepare Eggplant by cutting into 1 inch (no larger) slices.  Salt and allow juices to rise to top of slices.  Pat dry and cut into 1 inch square chunks.  Put all ingredients in large pot. Cook with lid on for about 30 minutes.   Garnish with crushed Red Pepper

Abstinent Measuring

1 cup = 1 vegetable

Make it a Meal

Makes a great meal with 4 oz browned ground beef (or ground turkey) added to 1 c of the above mixture, Serve with a 1 cup/8 oz Salad

Abstinent Measuring: 2 vegetable and 1 protein.

*contribution from Area II Cookbook 2004

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