EatingGood_indonesia

Skinny Crustless Quiche

Ingredients

1 cup lowfat cottage cheese

2 cups liquid egg whites

½ cup broccoli, cooked and chopped

½ cup extra lean ham, diced

½ cup Sargento® Reduced Fat Sharp Cheddar Shredded Cheese

¼ teaspoon salt

¼ teaspoon black pepper

Instructions

Preheat oven to 375º F.

Mix all ingredients in a large mixing bowl.

Spray 9½-inch pie dish with nonstick cooking spray and pour ingredients in.

Bake for approximately 45 minutes or until center is set.

Ingredients

2 eggs + 1 egg white, beaten

½ teaspoon extra virgin olive oil

3 tablespoon red onion, diced

½ Roma tomato, diced

1 cup baby spinach

1 tablespoon reduced fat Feta cheese crumbles

1 tablespoon basil, chopped

pinch salt, to taste

pinch black pepper, to taste

Instructions

Heat small skillet (6-inch) over medium-low heat. Add the oil, onion, tomato, and spinach and cook for about 2 minutes, until onions soften and the spinach has wilted. Remove the cooked vegetables from the skillet and reserve on a plate.

Spray the skillet with nonstick cooking spray and pour the beaten eggs, seasoned with salt and black pepper. Allow the egg to set for about 30 seconds.

Using a rubber spatula, loosen the edges of the egg on all sides, then tilt the skillet upwards slightly. Pull the eggs upwards towards the center of the skillet, allowing the uncooked egg to run down to the exposed skillet walls.

Repeat this action until nearly all of the uncooked egg, becomes cooked. The egg will take about 2-3 minutes to cook before filling it.

While the egg is still slightly uncooked, add the reserved cooked vegetables, Feta cheese, and basil to one side and fold the other side over to cover the filling. Cook for an additional 1 minute to melt the cheese and finish cooking the inside.

Slide the omelet out onto a plate and serve immediately.

Cinnamon Roasted Walnuts:

1 Tbsp light butter
1 tsp Stevia® (or your favorite sweetener)
¼ tsp cinnamon
pinch of salt
½ cup walnuts
Pumpkin Pie Greek Yogurt:
¾ cup plain non-fat Greek yogurt
3 Tbsp pumpkin filling
1 tsp pumpkin pie spice
1 tsp Stevia® (or your favorite sweetener)

Instructions

Preheat oven to 350 degrees.
Melt butter in microwave safe bowl, about 1 minute. Combine with Stevia®, cinnamon and salt.
Add walnuts and toss.
Arrange walnuts evenly on baking sheet. Bake for 12-15 minutes or until golden brown.
Meanwhile, combine ingredients for yogurt in a small bowl and mix until smooth.
Top with 2 Tbsp of roasted walnuts.

Eatinggood menu
10-14 oktober 2016

Monday
Lunch
Potatoes
Corn soup
Rolled tofu
Dinner
Vermicelli
Vegetables
Sweet soy cake
Banana setup

tuesday
Lunch
Jala Bread
White egg opor
Salad
Dinner
Boiled corn
Tofu mushroom
Macaroni salad
Juice

Wednesday
Lunch
grilled rice
Vegetables sour
Soya cake saute
Dinner
Boiled yam
Scrambled egg
Savoury tofu
Cake

Thursday
Lunch
Boiled tofu
Sweet corn
Vegetables with peanut sauce
Dinner
Boiled banana
Tofu satay
Cake

Friday
Lunch
Spaghetti
Sweet and sour beef
Salad
Dinner
Brown bread
Sweet white egg
Vegetables
Pudding

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