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Brocolli Cheddar QUiche
Brocolli 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-sized 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.

Egg In Potato Cup

Baked Eggs in Potato Cups
Serves 2

This is a great way to use a leftover baked potato. If you don’t have any left, you can easily microwave a potato in about 5 minutes, while getting your morning coffee ready.

1 large potato
2 eggs
1 slice of cheese
salt and pepper as needed
Sriracha sauce (or your preference)

  1. Preheat oven to 450F.
  2. Cut baked potato in half the long way.
  3. Scoop out most of the potato, leaving less than a 1/4 inch of potato.Potato cup
  4. Season with salt and pepper (if needed).
  5. Crack an egg into the potato cup. You may not have room for all of the white (depends on the size of the potato.Egg in oven
  6. Place 1/2 slice of cheese over egg.
  7. Bake for 8-12 minutes (8 will be very soft-cooked and 12 minutes will be fully hard cooked.)
  8. Drizzle with Sriracha and let cool for a couple minutes.

Nutritional data (approximate, as different sized potatoes and scooping out more or less will change this):
Calories:          187
Fat:                  8.9g
Sat fat:            3.9g
Chol:        199.5mg
Sodium:    93.3mg
Carb:              15.4g
Fiber:               1.4g
Protein:         11.4g

Baked Eggs in Ham Flowers
Baked Eggs in Ham Flowers

Baked Egg in Ham “Flower”
Serves 1

1 ounce shaved ham (2-4 slices)
1 egg
Cooking spray

  1. Preheat oven to 400F.
  2. Spray muffin tin with cooking spray.
  3. Line the tin with ham slices.Ham Flower
  4. Carefully crack egg into the ham flower.Egg in ham flower
  5. Bake for 15-18 minutes, or until the egg is set. Remove before it is fully cooked, it will continue to cook for about 3 minutes after removing.
  6. When done the yolk should be thick and hot, but still fluid.Yum

I served it on a toasted whole grain English Muffin, topped with a slice of horseradish cheddar and a drizzle of coarse German mustard. Awesome!

Nutritional data (as I served it):
Calories:            373
Fat:                   20.5g
Sat fat:               9.8g
Chol:              416mg
Sodium:        855mg
Carbs:              14.3g
Fiber:                    2g
Protein:           31.7g