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Healthy Recipe: Broccoli Mushroom Leek Quiche

FitSugar — Tue, 02 Sep 2008 03:30:00 -0700

Quiche is one of the easiest dishes to make. Made with eggs, it's a great source of protein and vitamins. You can also pack it with a variety of veggies making it a healthy dinner, hopefully with leftovers for lunch. Quiche is normally made with cream, which is high in saturated fat, so I've used skim milk instead. To make my life easier, instead of making my own pie shell, I used a Wholly Wholesome Frozen Pie Shell. You can find it in the freezer section in packs of two. Not only does it help make your quiche recipe a cinch, but it's also cholesterol free.

To see the recipe just read more.

Lowfat Broccoli Mushroom Leek Quiche
Mom's famous recipe

Ingredients

1 pie shell (store-bought or homemade)
1 tbsp olive oil
1 leek
8 mushrooms
2 cloves of garlic, minced
1 broccoli crown
2 stems of fresh rosemary
3 eggs
1 1/4 cups skim milk
1/2 tsp salt
1/2 tsp pepper
Shredded Swiss, cheddar, and Monterrey Jack cheese (optional)

Directions

If you're using a frozen pie shell, remove it from the freezer. I used one made by Wholly Wholesome. Preheat the oven to 350° F.
Place a pan on medium heat and add the olive oil. While that's heating up, slice the leeks and add them to the pan.
Slice the mushrooms and mix them in with the leeks. Add the garlic and stir often. Don't cover the pan because you want the water to evaporate. Allow to cook for five minutes.
Cut up the broccoli crown in small pieces and add that to the pan. Cook for another five minutes, then add the fresh rosemary. Mix well and cook for one more minute and then remove from the heat.
In a separate bowl, crack the three eggs and scramble them slightly. Add the milk, salt, and pepper and stir well.
Pour the vegetable mixture into the pie shell.
Place the pie shell on a foil covered cookie sheet. Then carefully pour in the egg mixture. If you want to, sprinkle some cheese on the top. Since this quiche contains no cream, it takes longer to cook, so bake for 40 minutes. You'll know it's ready when you poke a knife in the quiche and it comes out clean.
Allow to cool for at least 10 minutes before cutting. It tastes great out of the oven, but even better the next day, just warm it up in the microwave.

Print recipe with images | without images

Do you have a healthy snack or recipe to share? Then share it in the Lite'n it Up - Healthy Recipe Group and I might just post it on FitSugar.

5 "Healthy" Foods That Cause Weight Gain

FitSugar — Fri, 05 Dec 2008 09:00:00 -0800

You're a smart cookie. You know that oatmeal is healthier than a bowl of Frosted Mini Wheats, and veggie pizza is better for you than a slice of pepperoni. Some foods that we consider to be healthy, though, are still full of calories. You may not realize that these supposedly good-for-you foods are packed with hundreds of calories, so day after day, you may be eating more than you thought, which could cause gradual weight gain. Here are some foods to watch out for:

Veggie lo mein: Veggies are healthy on their own, but if you order veggie lo mein from a classic Chinese restaurant, you're looking at veggies and noodles that are fried in oil. One dinner from P.F. Chang's contains 1,340 calories. It is healthier than the chicken lo mein, which contains 1,610 calories, but not much. Go for steamed veggies and rice instead.
Banana Bran Muffin: Bananas are full of potassium and have a fair amount of fiber, and bran is a healthy carb that keeps you regular. Two great things, right? Well, when you bake them with eggs and sugar, the outcome is not so nutritious. A Starbucks Banana Bran Muffin will run you 410 calories. You're better off eating a bowl of bran cereal with sliced banana.

To see the other three "healthy" foods, read more.

Odwalla Super Protein Vanilla Al'Mondo shake: I'm a huge fan of Odwalla juices because they're fresh and made with a short list of ingredients you can pronounce. A bottle contains more than a single serving though, and if you end up drinking the entire bottle of the Super Protein (which is totally normal, by the way), you'll have consumed 356 calories. Plain milk or soy milk is a better option if you're looking to drink a beverage that's high in protein, yet low in calories.
Chicken and broccoli quiche: Quiche can be a healthy meal since it's made with eggs, but even if you add healthy ingredients to it such as chicken and broccoli, it doesn't take away from the fact that quiche is also made with cheese, cream, and butter. Aside from being high in fat (67 grams a serving), one slice from Ruby Tuesday is super high in calories - 872. Go for grilled chicken with a side of steamed broccoli instead of the quiche.
Whole wheat bagel with lowfat veggie cream cheese: Sounds like a healthy breakfast, but one whole wheat bagel from Bruegger's contains 390 calories. Add a scoop of Garden Veggie Light cream cheese, and that tacks on 90 calories, making the grand total 480 calories. I'm not saying you should give up on bagels altogether, but I wouldn't have a bagel for breakfast every day. Two scrambled eggs and one slice of whole wheat toast add up to 266 calories, and one cup of Kashi Go Lean and 1 cup of skim milk contain 230 calories, so opt for these lower calorie options in the morning.

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In Case You Missed It: Healthy Recipes

FitSugar — Fri, 26 Dec 2008 02:50:00 -0800

Eating healthy doesn't just have to be about carrot sticks and granola bars. There are so many recipes out there that taste decadent and rich that you won't even realize what you're enjoying is good for you. So put down those boring rice cakes and give these recipes a try.

Eggplant Stacks	Broccoli Mushroom Leek Quiche	Baked Eggs in Tomato
Chai Spiced Polenta	Creamy Zucchini Boats	Almond Macaroons

Do you have a healthy snack or recipe to share? Then post it in the Lite'n it Up - Healthy Recipe Group and I might just feature it on FitSugar.

Get (or Give) The Gift of Sleep this Mother's Day

FitSugar — Tue, 08 May 2007 07:30:00 -0700

Did you know that only 64% of moms report getting a good night's sleep a few nights a week or less?

The National Sleep Foundation (NSF) releases survey results indicating that moms nationwide are not getting the sleep they need to feel refreshed, rejuvenated and ready to go. Amen to that! Here is a list from the NSF of tips to allow Mom to sleep in an hour more on Mother's Day (and all year round):

It’s All in the Prep! Plan the menu in advance and have all ingredients ready to go. Some breakfast items like French toast, quiche and frittatas can be whipped up and refrigerated until cooking. Pre-set the breakfast tray with silverware, appropriate plates, etc – this will eliminate commotion and clanging in the kitchen. Don’t forget a vase with freshly cut flowers!
Keep the Kids Quiet… Remind the children that this is Mom’s special day and the family has made a pact to let her sleep in. Have favorite “quiet” toys (like books, coloring books and kid-friendly DVDs) easily accessible so kids can occupy themselves until Mom wakes up.
Mom Loves Sleep PJs… This Mother’s Day, NSF is offering Mom Loves Sleep PJs – a comfy, camisole and patterned cabana pants ensemble. Visit NSF’s Sleep Shop to learn more about this exclusive offer.
Get Them Dressed and Ready to Go! Lay out the next day’s clothing before the kids get into bed. Older kids can dress themselves; younger kids may need some assistance. If outfits are chosen and agreed upon the night before, children can get dressed without a fuss.
Take a Task… Each child should be assigned a specific chore to ensure that Mother’s Day morning is memorable. Create a chart and give everyone a specific duty. Make Mom proud by having the kids pitch in and help one another on her behalf.

Fit's Tip: Print this for (or email it to) your husband today so he can start planning. If he's anything like mine, he can use all the help he can get.

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Wedges: Not a Dieter's Friend

FitSugar — Wed, 28 Mar 2007 17:00:00 -0700

Recent research from The University of Tennessee has found that people have a hard time estimating the portion sizes of wedge-shaped foods like pizza, pie and cake. Even when given a special wedge measuring device, the people in the study still had a hard time estimating the size.

In light of this, it would seem wise to stick to non-wedge shaped foods or ask that your pizza be cut into squares instead of wedges. Make cupcakes and mini pastries instead of cakes and pies. I can't believe I am even saying this but cut cheeses and quiches into squares. I know it seems odd but it's still the same food, no matter how it's cut. This way you'll be a lot more apt to be able to judge the portion size of what you're eating.