Wednesday, March 16, 2011

Recipe for Quick Breakfast Quiche

Makes 4 servings, each approximately 173 calories, 7 grams fat, 9 grams carbs, 1.6 grams fiber, 19 grams protein (plus any bread or tortilla)
1 red bell pepper
1 green bell pepper
½ medium onion
1 cup mushrooms
2-3 thin slices ham
2 cups egg substitute
½ cup shredded Monterrey Jack cheese
Sprinkle of crushed red pepper flakes
2 tsp EVOO
1 ½ TBSP organic no salt seasoning (I used Kirkland brand)
Cooking spray
Saute veggies in olive oil, seasonings and red pepper flakes until softening.  Place in a 9 inch round baking pan that has been sprayed with cooking spray.  Sprinkle torn pieces of ham, then eggs  and cheese on top of veggies. Bake on 350 for 25 minutes or until set. 
Serve warm.  Store left-overs in fridge and reheat for 30 seconds in microwave.   
For lunch, or breakfast on the go, serve wrapped in a whole wheat tortilla.