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 Post subject: He was a good egg... Eggs, quiches, omelettes..egg-cetera?
PostPosted: Tue Jun 09, 2009 6:37 am 
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Quiche cups to go (south beach diet)

1 package (10 ounces) frozen chopped spinach
3/4 cup liquid egg substitute
3/4 cup shredded reduced-fat cheese
1/4 cup diced green bell peppers
1/4 cup diced onions
3 drops hot sauce

microwave spinach for 2 1/2 minutes on high. Drain the excess liquid.
Line a 12 cup muffin pan with foil baking cups. Spray the cups with cooking spray.
Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees for 20 minutes, until a knife inserted in the center comes out clean.

Quiche cups can be frozen and reheated in the microwave. Any combination of vegetables and reduced-fat cheeses may be used.
6 servings (two muffins a serving)
Per serving: 77 calories,9g protein, 3g CHO, 3g fat, 2g sat fat, 160mg sodium, 10 mg cholesterol, 2g fiber.


That is from the South beach Diet.
I found that it made a very scant 12 little quiches, so I made a second batch and filled the cups up more. That still doesn't make it too many calories or protein per muffin.

I also made some with southwestern style egg beaters - that was tasty. And a batch made with frozen broccoli instead of spinach was good also.

These were easy to eat while driving.

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Last edited by Tank Girl on Tue Jun 09, 2009 10:41 am, edited 1 time in total.

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 Post subject: Re: He was a good egg... Eggs, quiches, omelettes..egg-catera?
PostPosted: Tue Jun 09, 2009 6:38 am 
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MMM. Breakfast 'pizza' it was even better than I imagined it would be.

1small zuchini, dice
5 white mushrooms, chopped
2oz extra lean ground turkey breast
Mrs dash.
5 egg whites
2 slices ff mozarella
2TBSP lowfat spaghetti sauce

spray and preheat a medium nonstick frypan.
Cook turkey and crumble, add zuchini and a dash of mrs. dash, cook a little, then add a bit of water, turn down and cook for a few minutes to soften the zuchini, add the mushrooms and cook until they satrt to soften. remove veggie mix from pan and set aside.
Scramble the egg whites with a tbsp water, then put in pan. keep lifting up the edges to let incooked egg under the cooked edges. when it is nearly set, flip it over in the pan and add the veggie mix in a layer on top. top with ff cheese and then drizzle on sauce, cover and cook for a few minutes to heat sauce through and melt cheese.

MMMM. About 45g of protein and the carbs come from veggies, so they don't count much...

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 Post subject: Re: He was a good egg... Eggs, quiches, omelettes..egg-catera?
PostPosted: Tue Jun 09, 2009 6:38 am 
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Originally from M&F:

11 ways to scramble your eggs/egg whites/egg beaters

1) Turmeric and cumin scramble: 1/4 tsp ground turmeric, 1/4 tsp ground cumin and 1 tsp ground chipotle or black pepper.

2)Garlic and pepper scramble: 1/4 tsp ground turmeric, 1/4 tsp garlic powder or granules, and 1/8 - 1/4 tsp ground balck, red or chipotle pepper.

3)Hickory smoked scramble: 1/4 tsp turmeric, 1/4 tsp liquid hickory smoke seasoning, 1/8 - 1/4 tsp ground red or black pepper. For a sausage-like flavor add 1/4 tsp cumin or sage.

4) Tex mex scramble: 1/4 tsp ground turmeric, 1/4 tsp ground cumin, 1/4 tsp dried oregano.

5) Scrambled eggs with chili powder: 1/2 - 1/4 tsp chili powder blend.

6) Italian scramble: 1/4 tsp ground turmeric and 1/4 tsp dried basil, with 1/4 tsp dried oregano. optional: 1/2 tsp minced garlic or 1/4 tsp garlic powder. optional: 1 pinch ground black pepper and/or 2-3 minced sundried tomato halves.

7)French scramble: 1/4 tsp ground turmeric, 1/4 tsp dried tarragon, 1 tsp dried chives ( or 1 tbsp fresh, chopped chives)optional 1/8 tsp ground black pepper.

8) Hungarian scramble: 1/4 tsp paprika with 1/4 tsp dried dill weed, or 1/4 tsp paprika with 1/8 tsp black pepper. optional: add a dash of minced sweet red and/or green bell peppers or onions to the egg mixture before cooking.

9) Chicken and egg scramble: combine one egg and two egg whites and 1-2 oz cooked chicken breast (chopped), with any of the seasoning combos above.

10) Salmon and egg scramble: 1 egg, 2 whites, 1-2 oz cooked flaked salmon, 1/4 tsp turmeric, 1/8 tsp ground red or black pepper, 1/4 tsp dry mustard or dill weed. for a smoky taste add 1/2 tsp liquid hickory smoke seasoning.

11) Turkey and egg scramble: 1 egg, 4 whites, seasoning of your choice, 1-2 strips cooked turkey bacon, minced or cut with shears (you could also use pre-cooked ground turkey breast).

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 Post subject: Re: He was a good egg... Eggs, quiches, omelettes..egg-cetera?
PostPosted: Thu Jul 16, 2009 12:41 pm 
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From the now defunct Muscle Media magazine:

Ranchero Eggs yummy

2c egg substitute, southwestern or plain
1/2 med yellow onion, chopped
1/2 med red bell pepper , chopped(yuck, i leave it out, lol)
1 tsp olive oil
1 package low sodium taco seasoning
/4c water
3/4lb extra lean ground turkey

in a large nonstick skillet, over med-high heat, cook the onions (and peppers, suit yourself, queer), in the oil for 2 minutes until onion begins to brown, Add the ground turkey and brown thoroughly, breaking up into smaller chunks w spatula. Add seasoning packet and water, simmer 2-3 minutes until mixture thickens. Stir in egg substitute and scramble until eggs are firm. Serve with salsa (and big, floury, soft, warm tortillas if your carb amt allows them..sigh)

serves 4
per serving: (without tortillas)
calories 203
fat 6g
protein 32g
carbs 4g

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