Broccoli

Broccoli and Cheddar Quiche

Broccoli and Cheddar Quiche
Serves 6

One 9″ pie crust (store bought or homemade–I used store bought because I was in a hurry.)
1 large head of broccoli, cut into bite-sied chunks
1 whole egg
3 egg whites
Spices/Herbs (I used 1 tsp Penzey’s Sunny Paris. You can use the herbs of your preference.)
2 ounces shredded cheddar cheese

  1. Preheat oven to 375.
  2. If frozen, thaw the broccoli. If fresh, chop as directed and microwave until hot, but not soft (5 minutes.)
  3. Spray 9″ pie tin with cooking spray. Place pie crust inside. 
  4. Whisk egg and egg white.
  5. Drain excess water off broccoli, and place in pie shell. Sprinkle herbs over. 
  6. Sprinkle half the cheese over broccoli.
  7. Pour egg evenly. Top with remaining cheese.
  8. Bake 35-40 minutes.
Nutritional data:
Calories:         213
Fat:                12.8g
Sat fat:             3.8g
Chol:          40.2mg
Sodium:   248.9mg
Carbs:           16.3g
Fiber:              1.4g
Protein:             7g
Note: this recipe makes a small quiche. The egg filling is not deep. If you want this to be more substantial, double the egg and egg whites. Keep the broccoli and cheese the same.
You can also vary the ingredients. You can use different vegetable, or add meats. Use all whole eggs if you want. Your options are only limited by your imagination and the ingredients in your fridge and pantry.
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Bacon-Corn Broccoli Slaw and Jalapeno-Cheddar Polenta


Bacon-Corn Broccoli Slaw 
Serves 4

2 strips bacon (reserve 3 tablespoons bacon grease)
1 cup frozen corn kernels (or the equivalent cut from the fresh cobs.)
1/2 cup diced onion
12 ounce package of pre-cut broccoli slaw

1/2 cup Greek yogurt
3 tablespoons cider vinegar
1 tablespoon ranch dressing
1 teaspoon your preferred herb blend (I used Penzey’s Sunny Paris.)

  1. Fry bacon until crisp. Remove from the pan. Chop into a smallish pieces.
  2. Add corn and onion to the pan. Over medium heat, saute until the corn begins to brown (5-6 minutes.)
  3. While the corn and onions caramelize, mix yogurt, vinegar, ranch dressing and herb blend together. Taste, and add salt, pepper or sugar to taste.)
  4. Put broccoli slaw mix in a bowl. Top with yogurt dressing. Add corn and onions, and bacon.  Toss to coat. 
  5. Serve warm or cold.
Nutritional data: (6 ounces by weight per serving)
Calories:         129
Fat:                   7g
Sat fat:              2g
Chol:           8.9mg
Sodium:      142mg
Carbs:          12.1g
Fiber:             1.9g
Protein:             5g

Jalapeno Cheddar Polenta
Serves 4

1 jalapeno, seeded and diced
1/2 cup onion, diced
16 ounces fluid (I used half beer, half water)
1/2 cup dried polenta
1/8 cup shredded cheddar

  1. Preheat non-stick skillet over med-high. Spray with cooking spray. 
  2. Saute pepper and onion for 3-5 minutes, until the pepper begins to get brown.
  3. While you are doing that, bring your liquid to a boil.
  4. Add the polenta to the boiling liquid.
  5. Turn heat down and cook for 5 minutes, stirring occasionally.
  6. Stir in peppers and onions.
  7. Top with a bit of cheese when serving.
(Note that my polenta is brown, but only because I used a dark beer.)

Nutritional data: (4 ounces by weight per serving)
Calories:          113
Fat:                 1.2g
Sat fat:            0.7g
Chol:            3.7mg
Sodium:      25.3mg
Carbs:           18.8g
Fiber:              2.3g
Protein:            2.8g

Ginger Broccoli Pork Stir Fry

Ginger Broccoli Pork Stir Fry
Serves 6
3 cups fresh (or frozen) broccoli
24 ounces pork, sliced into 1″ x 1/2″ strips
1 tablespoon + 1 teaspoon olive oil
1 medium onion, sliced
2 cloves garlic, smashed and minced
10 teaspoons fresh ginger, grated or finely minced

8 ounces fresh mushrooms, sliced
Salt and pepper to taste

Sauce:
Mix together in a small bowl:
4 tablespoons orange marmalade
1 teaspoon soy sauce
2 tablespoon water

  1. Heat a non-stick skillet (10″) over medium-high heat. Add 1 tablespoon olive oil.
  2. When the oil is hot, carefully add pork slices. Brown on all sides. When browned, remove from skillet, cover and keep warm
  3. Add remaining teaspoon olive oil to the pan.
  4. Add onions. Saute until the just begin to turn translucent.
  5. Turn heat to medium. Add mushrooms, and let them cook, undisturbed for 2-3 minutes.
  6. Stir onions and mushrooms together. Add garlic and ginger.  Mix together.
  7. Meanwhile, heat broccoli in a microwave until hot and still crisp.
  8. Add broccoli and pork to skillet.
  9. Pour sauce into skillet. Stir to coat. Serve when combined and hot.

Nutritional data:
Calories:      330
Fat:              14.1g
Sat fat:           4.3g
Chol:          96.3mg
Sodium:      112mg
Carbs:        16.4g
Fiber:              2g
Protein:     36.2g

BBQ Sauce, Pan Fried Chicken Thighs and Two Side Dishes

Pan-Fried Chicken Thighs, topped with Homemade Barbecue Sauce and sides of Cheesy Mashed Potatoes and Cheesy Roasted Broccoli
Serves 4

8 chicken thighs (or 16 ounces chicken breast)
1 tablespoon olive oil
1 onion, sliced thinly
2 cloves garlic, mashed and minced
Barbecue sauce (recipe follows)
Your preferred seasoning (I used Penzey’s Arizona Dreaming.)

  1. Heat a non-stick skillet over medium-high heat. Add oil. Season the chicken.
  2. Saute onions and garlic until the onions begin to turn translucent (3-5 minutes). Remove from heat.
  3. In the same skillet, add the seasoned chicken. Cook on one side until it begins to brown (6-8 minutes.)
  4. Turn chicken. Layer onions over each thigh and spread the barbecue sauce evenly over each.
  5. Cook until the thighs are done (6-8 minutes.)

Nutritional data, including the sauce:
                    For 2 thighs                For 4 ounce chicken breast
Calories:         409                            157
Fat:               22.7g                           3.6g
Sat fat:            6.7g                           0.7g
Chol:             200mg                          65mg
Sodium:         191mg                        189mg
Carbs:            8.3g                            6.2g
Fiber:             1.2g                            0.9g
Protein:        42.9g                          23.7g

Barbecue Sauce (sweet style)
Makes about 1/2 cup
In a sauce pan, combine and heat to boiling:
4 ounces dark beer
2 tablespoons cider vinegar
1 tablespoon brown sugar (I used brown sugar/Splenda)
2 tablespoon tomato paste
1 teaspoon dehydrated diced onion
1 teaspoon dehydrated diced garlic

Bring to a boil, reduce heat to medium-low and let simmer until thick.
Nutritional data for 2 tablespoons:
Calories:            35
Fat:                     0g
Sat fat:                0g
Chol:                  0mg
Sodium:           8.8mg
Carbs:             6.3g
Fiber:              0.5g
Protein:           0.4g

Cheesy Roasted Broccoli
Serves 4

3 heads broccoli, florets cut off into bite sized chunks
1 onions, but into 1/4 inch slices and then quartered
2 tablespoons olive oil
Pepper (and salt, if desired) to taste
1/2 cup shredded cheese

  1. Preheat oven to 450F.
  2. Place all ingredients into a 9/13 baking pan.
  3. Bake 40 minutes, stirring once halfway through.
  4. Top with cheese. Put pan back in the oven until the cheese melts (about 5 minutes.)

Nutritional data:
Calories:         94
Fat:                7.2g
Sat fat:           2.2g
Chol:             7.4mg
Sodium:          65mg
Carbs:           5.4g
Fiber:            1.8g
Protein:         3.6g

Cheesy Mashed Potatoes
Serves 8

3 medium potatoes, peeled and cut into small cubes
1/2 cup plain Greek yogurt
1/2 cup shredded cheese

  1. Place potatoes in small kettle, boil until the potatoes are soft. (Check with a fork. When the fork slide into the potato easily, they are done.
  2. Drain water off. With a potato masher, mash the potatoes coarsely.
  3. Add yogurt.
  4. Mix with an electric mixer until smooth.
  5. Top each portion with 1 tablespoon of cheese.

Nutritional data:
Calories:         148
Fat:                 2.5g
Sat fat:            1.5g
Chol:              7.4mg
Sodium:           66mg
Carbs:           24.9g
Fiber:              2.6g
Protein:           6.6g

Broccoli Cheddar Frittata

Broccoli Cheddar Frittata
Serves 4

1 bag frozen broccoli florets, thawed (about 4 cups)
1/4 cup onion
1 teaspoon olive oil
4 whole eggs
6 egg whites
Your preferred herb blend (I really like Penzey’s Sunny Paris for ALL egg dishes.)
1/4 cup shredded cheddar cheese

  1. Heat a 10 inch oven-safe non-stick skillet over medium-high heat. Add olive oil.
  2. Preheat your broiler on high, with the oven rack at the highest setting.
  3. When oil it hot (shimmery) add onions. Saute until they become translucent (3-4 minutes.)
  4. Add broccoli.  Continue to toss occasionally until everything is very warm.
  5. Meanwhile, separate the eggs, reserving the white. Scramble the whites with the whole eggs. Add your preferred seasoning.
  6. Turn the heat to medium and pour eggs over the vegetables. All the eggs to cook, undisturbed until the top is still runny but the edges are beginning to set.
  7. Sprinkle cheese evenly over the eggs, and place skillet under broiler until the eggs are cooked and the cheese melted and brown (2-3 minutes.)
  8. Let cool for 5 minutes, and cut into four pieces.
Nutritional data:
Calories:        165
Fat:                8.9g
Sat fat:           3.2g
Chol:             219mg
Sodium:         226mg
Carbs:            6.9g
Fiber:             2.4g
Protein:           16g

Herb Crusted Chicken Thighs with Steamed Broccoli and Acorn Squash

Herb-Crusted Chicken Thighs, with Steamed Broccoli and Acorn Squash
Serves 4
4 boneless, skinless chicken thighs (approximately 5 ounces each)
2 large eggs
1 cup panko bread crumbs
Herb blend of your choice (I used Penzy’s Sunny Paris.)
2 teaspoons olive oil
1.  Whisk the eggs in a large bowl.
2.  Mix herbs and panko crumbs together in a shallow dish.
3.  Dunk the chicken in the egg wash, and coat in crumbs.
4.  Preheat non-stick skillet with olive oil over med-high heat.
5.  Place chicken in skillet and cook until done (about 6 minutes per side.)
Nutritional data (chicken only):
Calories:      281
Fat:            16.3g
Sat fat:         3.6g
Chol:           193mg
Sodium:      186mg
Carbs:          9.7g
Fiber:           0.5g
Protein:      28.4g

Broccoli and Cheddar Frittata

Broccoli and Cheddar Frittata
Serves 4

12 ounce bag of frozen broccoli florets, thawed
2 tablespoons onions, diced
8 egg whites
2 whole eggs
2 teaspoons olive oil
1/2 cup shredded cheddar cheese

1.   Turn on your oven broiler to high.
2.   Separate the 8 eggs into a large bowl.  Throw away the yolks (or use an equivalent amount of egg white or egg substitute.)
4.   Add the two whole eggs to the bowl of whites and whisk until fully mixed.
5.   Place olive oil in an oven-safe non-stick skillet. When hot, add onion and saute for 2-3 minutes.
6.   Add the broccoli and saute for 5-8 minutes over med-high heat.
7.   Pour the egg mixture over the broccoli. Allow to set for 1 minute.
8.   Using the edge of a rubber scraper, carefully lift one edge of the eggs and tilt the skillet so that raw eggs run into that pocket. Repeat all around the edge until most of the surface is wet, but setting.
9.   Sprinkle the cheese on the eggs and place under the broiler for 5 minutes.
10. Cut into fourths and serve immediately.

Nutritional data:
Calories:        203
Fat:              12.3g
Sat fat:           4.9g
Chol:             226mg
Sodium:         289mg
Carbs:            5.6g
Fiber:             1.8g
Protein:        18.9g

This is very similar to my earlier recipe, Broccoli and Cheddar Quiche, but without the crust, which greatly reduces the carbs, fats and calories.

Alternative:
Use more whole eggs (1 whole egg will replace 2 egg whites)
Experiment with different cheeses
Use different vegetables
Add meats

Moo Shu Vegetables on Shirataki Noodles

     

Moo Shu Vegetables on Shirataki Noodles
                 
Serve 4

4 large eggs
12 ounce bag of Broccoli Slaw (or other shredded vegetable, approximately 4 cups)
1 cup bean sprouts (fresh)
1 cup shredded carrots
6 ounce bag snow peas, diced into ½ inch pieces
3 scallions sliced thinly
2 cloves garlic, minced
1 Tablespoon fresh ginger root, crushed

1 Tablespoon plus one teaspoon sesame oil
2 Tablespoons rice wine vinegar
1 Tablespoon Hoisin sauce
1 teaspoon soy sauce

14 ounces shirataki tofu noodles (2 bags)

1.   Empty bags of noodles into colander. Rinse. Set aside.
2.   Heat non-stock skillet with cooking spray. Lightly scramble eggs, and place in skillet.  Cook   until lightly set, remove from skillet, set aside.
3.   Wipe out skillet, re-spray with cooking spray over medium heat. When hot, add garlic and ginger, stirring, for one minute.
4.   Add broccoli slaw, carrots, bean sprouts and snow peas. Add vinegar, and 1 tablespoon sesame oil and let warm for 3 minutes.  Stir once or twice.
5.   Add hoisin sauce and eggs.  Stir to break up eggs.  Until heated through (3-4 minutes.)
6.   In a second non-stick pan, spray with cooking spray and add remaining 1 tsp sesame oil over medium-high heat. Add shirataki noodles and half of the scallions.  Toss until hot. (1-2 minutes)

Serve the vegetables (2 cups) over the noodles (1/2 cup).

Nutrition Data:
Calories:          204
Fat:                  10.5g
Sat fat:               2.1g
Chol:             211.5mg
Sodium:           230mg
Carbs:              18.9g
Fiber:                 8.1g
Protein:            11.7g

Broccoli and Cheddar Quiche

Broccoli and Cheddar Quiche

1 prepared pie crust (or your preferred pie crust recipe)

1/2 cup onion, diced
1 cup mushrooms, sliced
1 clove garlic, crushed
fresh ground black pepper, to taste
1 tsp olive oil

1 cup cottage cheese
1 whole egg
2 egg whites
1 tsp Dijon mustard
1/4 cup cheddar cheese
12 ounce bag of frozen, chopped broccoli, thawed and drained.

Preheat oven to 350F

1.  Grease 9 inch pie tin, place pie crust in tin
2.  Sautee onions, mushrooms and garlic over medium heat in olive oil until soft (5-6 minutes)
3.  While onions and mushrooms cook, separate eggs.  Add egg whites and the whole egg to the cottage cheese.  Add mustard.  Mix until smooth. 
4.  Stir in cheddar cheese and broccoli.
5.  Stir in onions and mushrooms.
6.  Pour mixture into pie crust.
7.  Cook 35-40 minutes, or until a sharp knife inserted in the center comes out clean.
8.  Let rest 5 minutes.  Serves 4

Nutrition:  
Calories:     382
Fat:              21.8g
Sat Fat:          6.4g
Chol:              66mg
Sodium:       534mg
Carb:           29.2g
Fiber:            2.6g
Protein:         16.2g