I thought I’d start out by sharing one of my recipes for a healthy, high protein, crustless quiche. The quiche is super easy to make and chock-full of nutrients from veggies, chicken, eggs, yogurt and cheese.
Recipe after the jump!
- 6 egg whites
- 100g low fat greek yogurt
- 40g low calorie cheese
- 80g skinless chicken breast (cubed)
- half a carrot (shredded)
- red onion
- cayenne pepper
- sea salt
- black pepper
Separate your eggs for just egg whites and make sure everything is weighed correctly. Mince your garlic, chop your onions, shred your carrots and season/cube your chicken. I added a teaspoon of low fat garlic cheese spread for flavor.
Mix the yogurt, cheeses and egg whites together with pepper. You can also use cottage cheese instead of yogurt and reduced fat, sharp cheddar for stronger taste. I melted my cheese in the microwave for 30 seconds before mixing.
Add garlic and onions with a little bit of celery to a wok (no oil, but maybe a little bit of 1 calorie cooking spray, I just used a little bit of water). When the garlic and onions start browning, add the cubed chicken and a little bit of water. Cook until the chicken turns white, then mix in the rest of the vegetables. Cook until the water has evaporated and add salt, pepper and cayenne to taste.
Mix in the cooked chicken and veggies with the cheese, yogurt and eggs.
Spread in a nonstick 8″ pan. Use a 6″ pan or smaller for a thicker quiche. Cook at 180C for half an hour, or until the top begins to brown. Cut, serve and enjoy!
THE BOOTLEG COOK