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

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. 

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

Eggplant Strata(layers)

I’ve gotten fabulous reviews on this dish. A mandolin slicer is your best friend. I have one that slices thin, medium and thick. It makes this casserole a breeze. Just about everything gets run through the slicer and then layered into the pan. How easy is that!

Ingredients

3 medium Eggplant, sliced into rounds, ¼ inch thick

8-9 Roma Tomato, sliced into rounds, ¼ or 1/8 inch thick

1 large Yellow Onion, sliced 1/8 inch thick

1 Red or Orange Sweet Bell Pepper, sliced ¼ or 1/8 inch thick

1 Pablano Pepper, sliced ¼ or 1/8 inch thick

½ cup fresh Basil, minced

3 TBLspoon Garlic, minced

4 oz fresh Baby Spinach, chopped or whole.

Olive Oil Spray

Optional

½ pound Mushrooms, sliced

Any fresh vegetable in season, sliced thin. Including yellow squash, zucchini, any greens (chard, kale)….use your imagination.

Directions

Do all the chopping and slicing first, and then assemble into the baking pan. So….slice Eggplant, Roma Tomato, Yellow Onion and chop spinach In to their own SEPARATE bowls/containers. Slice the Sweet Bell Pepper and Pablano Pepper and mix together in one bowl/container. Mince Basil and Garlic, and then mix together in one bowl/container. Continue with any optional vegetables, keeping them in separate bowls/containers.

Preheat oven at 350 degrees F. Use Olive Oil Spray to coat 9x13 baking pan. All the vegetables are applied in sequence – twice. First layer: 1/3 of the eggplant on bottom of baking pan, followed with ½ of the Roma Tomatoes, ½ of the Yellow Onion, ½ of the Sweet & Pablano Peppers. Then apply dollops of the Basil & Garlic mix using half of what is prepared. Next layer on ½ of the Baby Spinach. This is the first half, now repeat the stack, 1/3 of Eggplant, followed by rest of Roma Tomatoes Yellow Onion, Sweet & Pablano Peppers, dollops of Basil & Garlic and last of Baby Spinach. Complete the top with the last 1/3 of the Eggplant. This construction may stack higher than the sides of your baking pan, depending on how deep your dish may be. But get it to balance in there as best you can. It will shrink during the baking. As a finally ‘sealer’ spray the top with a light coating of Olive Oil spray. Bake for 1 ½ to 2 hours. Or until tender. Cover LIGHTLY with foil after 1 hour if it is browning too much.

Abstinent Measuring

1 cup = 1 vegetable

Notes

The long cooking time is remove all (or most) the liquid from the fresh vegetables. If you like it more like a stew, reduce the oven time and take out when vegetables are tender.

Serving Suggestions: Asiago Cheese goes especially well with this dish and you don’t need a lot of it. At 1 hour of baking, sprinkle ¼ cup Asiago cheese on top of the baking vegetable and return to oven. OR sprinkle a TBLspoon on top of your measured cup for that hint of tangy sweetness to offset the peppers.

Adapted from Eggplant Strata in Vegetable Heaven by Mollie Katzen and Eggplant Parmesan Bake in Recipes for the Specific Carbohydrate Diet by Raman Prasad