As I got familiar with this way of eating my breakfast foods changed drastically. Prior to that I tended to be a bagel or toast sort of girl eating breakfasts that were mostly only carbs. I learned from low glycemic eating that adding protein and/or fat while consuming carbs slows the glycemic roll, even if you’re eating plain old white bread.
After years and years of eating low fat and thus being “afraid” of eating certain foods, I reintroduced eggs into my life. Wow. I had forgotten how much I love them until I started eating them. The only thing is that high cholesterol tends to be genetic in my family so while I love eggs and they have become an almost every day breakfast for me now, I have tried to limit the yolks. I do eat them, it’s just that I would tend to make my omelette with 1 egg and some egg whites or egg substitute.
While the standard egg breakfast sandwich is one of my favorites, once in a while I run across a new idea that rocks my breakfast world. Such it is with the fabulous Biz’ Crustless Breakfast Quiche. I hesitate to share Biz with you because I want her all for myself and I’m currently fighting Shelley to have her as my next door neighbor. But I cannot keep her luscious recipes to myself as I really am not a selfish person.
A few weeks back, I made Biz’ quiche recipe, changing it a smidge by using turkey breakfast sausage and low fat milks. Even Mr. Helen said it was “pretty good” which is high praise from him when it comes to “diet” food. High enough praise that I only got one piece of it as he ate the other three! (Yeah, that’s why I generally don’t tell him that what he’s eating is lower fat or whatever.)
Last weekend I had some leftover ham and decided to make a variation of this quiche and I think I may like this even more than the sausage version. For your viewing pleasure, here’s my take on Biz’ Crustless Quiche (which I have eaten for breakfast 4 days this week!):
Ham and Broccoli Crustless Quiche
4 oz. diced low fat ham (mine was 70 cals, 2 g fat/2 oz.)
6 oz. frozen broccoli florets, cooked to pkg. directions & chopped a bit
1.5 cups egg substitute
1 cup low fat buttermilk
1/2 cup skim milk
1 tsp. salt
1/2 tsp. pepper
1 tsp. dry mustard
2 oz (~1/2 cup) shredded reduced fat colby-jack cheese (I used Sargento)
Preheat oven to 400.
In a deep dish pie plate that has been sprayed with cooking spray, sprinkle diced ham and cooked broccoli.
In a large bowl, whisk together egg substitute, low fat buttermlik, skim milk, salt, pepper and mustard.
Pour over ham/broccoli in pie plate. Sprinkle shredded cheese on top.
Bake for 40 minutes or until set and top is lightly browned.
4 servings, 1 serving is 1/4 of of the pie plate!
178 calories; 4.7g fat; 27mg cholesterol; 10g carbs, 2g fiber; 23g protein
I think next I may try an all veggie version of this. How great would it be to get a couple of servings of veggies by the end of breakfast?!
Finally, let me sign off by suggesting that you go wish Shelley a Happy Blogiversary. I don't know if there is anyone left who doesn't know Shelley but if you're out there and not visiting her blog, you're missing out!