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Savory Sweet Potato Soup

Growing up in our parent’s plant-based, healthy household, there were a number of meals and food staples that were no stranger to our humble abode. Our favorites? Our mom’s homemade pizza (yes, even with the dense whole wheat crust 😉 ) was number one. After all, how could pizza not be top of the list?! 🙂  And next on our favorite list was our mom’s hearty bean and other cozy veggie soups as well as meaty, sweet and satisfying sweet potatoes. So, say hello to our dish that marries the two!

 

If you love sweet potatoes and healthy comfort food the way we do, give these a whirl!

Sweet Potato Nachos

Smoked Paprika Chips

Guilt-free Kale Chips

Spicy Carrot Fries

Skinny Zucchini Fries

 

 

This Savory Sweet Potato soup isn’t just for that rainy day – this makes the perfect lunch or dinner any day of the week. Sweetness from the potato blended with the creamy white beans and yogurt creates the ultimate smooth and creamy healthy comfort food.

 

More reasons you’ll love this babe!:

 

You get a healthy bonus: With 21 grams of protein combined with 10 grams of fiber, the combo will keep you satisfied for hours– and you won’t believe a 270-calorie soup kept you feeling full for so many hours.

 

Thanks to the orange sweet potato, this savory number is loaded beta-carotene, a potent antioxidant, that protects your body from damage from free radicals.  It will help to keep your immune system strong, help fight chronic diseases like cancer and heart disease and help to protect your skin from sun damage, helping it to glow!

 

It’s super easy to make! The blender makes it so easy.  If you thought your blender could only be used to make your morning smoothies, think again! 🙂 Simply boil the ingredients in the soup and blend! So whatcha waiting for? Grab a spoon and dive on in! 🙂

Savory Sweet Potato Soup

Serves 1

Ingredients:

1 small sweet potato, peeled and diced (about 4.5 oz, 1 cup chopped)

½ cup cauliflower florets

½ cup chickpeas or white beans, drained and rinsed

½ teaspoon ground cumin

½ teaspoon smoked paprika

¼ teaspoon garlic powder

1 cup water

¼ cup + 2 tablespoons nonfat plain Greek yogurt, plus 2 tablespoons for topping

 

Directions:

Place the diced sweet potato, cauliflower, white beans, spices, and water in a pot. Bring to a boil over high heat, then reduce heat to low and cover.

Cook on low heat for about 10 minutes, until the sweet potato and cauliflower are both tender.

Transfer to a blender and add ¼ cup + 2 tablespoons Greek yogurt. Blend until smooth.

Top with 2 tablespoons Greek yogurt and a sprinkle of smoked paprika for garnish.

 

Nutrition facts: 270 calories, 0.5 g fat, 0 grams saturated fat, 69 grams sodium, 47 grams carbs, 10 grams fiber, 21 grams protein

 

 

Frozen Yogurt Bark with Blueberries and Pomegranate

As registered dietitians and personal trainers you may think that since we eat a healthy diet, exercise and love veggies that we automatically must just not like sweets. Ha! If only!

The truth is we love chocolate and frozen desserts—and have a long love affair with fro-yo. It started in high school when one our best friend’s worked at a Fro-yo store and she’d give us all the fro-yo we wanted—free! As students on a budget we weren’t shy and ate A LOT. Roughly four small frozen yogurts each! And we’d skip a healthy lunch and would end up eating those instead—Oy! Thank goodness we don’t do that anymore (yes, we didn’t feel so good the rest of the afternoon) but that doesn’t mean we love fro-yo any less! 🙂

 

You may also like:

Skinny Strawberry Mint Ice Cream

Skinny Banana Ice Cream Sandwiches 

Dark Chocolate Banana Ice Cream

Chocolate Peanut Butter Banana Ice Cream

 

And if you love fro-yo (or other frozen ice cream-like desserts) the way we do, you’ll completely get why we’re super excited to introduce our latest love… Frozen Yogurt Bark with Blueberries and Pomegranate…and it’s only 18 calories per piece of heaven!

 

If it’s a hot summer day, and you’re craving a bowl of your favorite ice cream but you don’t want all the sugar that comes along with it, or you’re jonesing for something quick, light and refreshing to squash a sweet tooth, this bark will be your new bestie– right in the convenience of your freezer when you need it most!

Not only is this bark only 18 calories for each 2-inch piece– and low in sugar too– it’s also packed with lots of beneficial nutrients. Yogurt is filled with probiotics, helping to keep your gut healthy and helping to boost your immunity. Both blueberries and pomegranate arils are antioxidant powerhouses, helping to protect your body from harmful free radicals that damage your body and your skin and that speed the aging process. Consuming these antioxidants helps keeps your cells healthy! And healthy cells = happy you! And fro-yo (in any form) = a happy us! 😉

 Frozen Yogurt Bark with Blueberries and Pomegranate

 

Serves 15 (about 2×2 inches, each)

Ingredients:

  • 2 cups non fat plain Greek yogurt
  • 2 tbsp. honey
  • 1 tbsp. semi-sweet chocolate chips
  • 2 tbsp. pomegranate seeds
  • ¼ cup blueberries
  • 1 tsp. unsweetened shredded coconut
  • 1 tbsp. slivered almonds

Instructions:

  1. Combine the yogurt and honey in a medium-sized bowl and then stir in the chocolate chips and pomegranate seeds.
  2. Line a baking sheet with parchment paper and pour the mixture on top. Then spread the mixture so it is approximately ½ inch thick.
  3. Sprinkle the blueberries, coconut and sliced almonds on top.
  4. Put the baking sheet in the freezer, and allow the yogurt mixture to freeze completely (should take a few hours).
  5. Once frozen, you can cut the bark into desirably sized pieces and place them into separate bags or a combined container. Then place them back in the freezer so you can enjoy a frozen treat later!

 

Nutrition facts: 18 calories, 1 g fat, 0 g saturated fat, 1 mg sodium, 6 mg potassium, 3 g carbs, 3 g sugar

 Preparation Tip: when consuming these treats, they work best when served in a bowl. They melt fairly fast, so this will help prevent a mess to clean up!

Frozen Yogurt Bark with Blueberries and Pomegranate
 
Author:
Serves: 15
Ingredients
  • 2 cups non fat plain Greek yogurt
  • 2 tbsp. honey
  • 1 tbsp. semi-sweet chocolate chips
  • 2 tbsp. pomegranate seeds
  • ¼ cup blueberries
  • 1 tsp. unsweetened shredded coconut
  • 1 tbsp. slivered almonds
Instructions
  1. Combine the yogurt and honey in a medium-sized bowl and then stir in the chocolate chips and pomegranate seeds.
  2. Line a baking sheet with parchment paper and pour the mixture on top. Then spread the mixture so it is approximately ½ inch thick.
  3. Sprinkle the blueberries, coconut and sliced almonds on top.
  4. Put the baking sheet in the freezer, and allow the yogurt mixture to freeze completely (should take a few hours).
  5. Once frozen, you can cut the bark into desirably sized pieces and place them into separate bags or a combined container. Then place them back in the freezer so you can enjoy a frozen treat later!
Nutrition Information
Serving size: 1 piece Calories: 18 Fat: 1 g Saturated fat: 0 g Sugar: 3 g Sodium: 1 mg

 

 

 

 

Sweet Potato Nachos

A calorie bomb of greasy chips smothered in cheese …not exactly what you’d expect to get from these veggie loving, registered dietitians and personal trainer twin sisters (who just happen to have a sweet tooth), now is it? Thank goodness, you’re (partially 😉 ) right about that. While this may taste like the real deal, this is the souped- up, caloried-down version! You know, more like some of our dishes that watch your waistline but that tantalize the more naughty side of your taste buds like our Smoked Paprika ChipsGuilt-free Kale ChipsSpicy Carrot Fries, and our Skinny Zucchini Fries… And now these yummy nachos nibblers!

 

Are you ready for a cozy comfort food that makes an ideal savory and crunchy lunch (or dinner) and that will keep you satisfied for hours? Then say hello to hot hints of savory chicken and beans and soft hints of sweet peas and scrumptious, crunchy sweet potato chips.

 

Here’s what makes this skinny comfort food work its’ magic:

 

  • Rather than traditional nachos that rack in the calories and bloating-sodium with their fried chips, these nibblers get their crunch from crispy baked sweet potato chips.

 

  • Sweet potatoes provide the quality carbs that your brain craves—this feels so indulgent but in just 4-4.5 ounces 328 calories, the comfort-food carb craving is met with bloat-busting magnesium, potassium and filling fiber. Plus, you get anti-aging, skin protecting beta-carotene!
  • Instead of gobs of greasy cheese, this skinny-cho (you read that right—“skin- nacho!” ;)) uses reduced fat cheese and a surprising creamy twist, from the peas. This works magic on your creamy-texture craving taste buds and on your waistline.

 

  • Adios fatty beef, hola savory chicken for lean protein that keeps you feeling full for hours.

 

  • Beans –rather than refried, these skip the added fat and keep the creamy texture, staying lean and filling!

 

Plus, these nachos actually work to fight off a muffin-top! Here’s how:

 

  • One plate regular nachos = More than 650 calories, one plate of these bad boys is only 328 calories.

 

  • Fewer calories IN = Less fat ON the body

Buh-bye unsightly gut bulges! Packed with fiber to flush waste and toxins out of the colon:

 

  • No constipation= flatter tummy

 

  • Less tummy poof: Hello magical bloat-busting combo of magnesium and potassium! Plus, they’re low in sodium to keep bloat at bay, flat belly ahoy!

Traditional nachos are loaded with belt-bursting sodium and an entire plate would set you back at least 2400mg, OURS SAVE YOU 2000 mg even if you eat the whole plate!

 

 

Savory Sweet Potato Nachos

 

This cozy comfort food is so healthy and filling you can make it your main meal! Or simply take this healthy spin on a fan favorite and serve it for guests!

 

Makes 3 Servings (entree sized)

Ingredients

3 large sweet potatoes

½ cup black beans

½ cup frozen peas

½ cup shredded chicken breast (or canned chicken)

¼ cup shredded cheddar cheese, reduced fat

 

Directions

  1. Preheat oven to 325 degrees F.
  2. Rinse sweet and thoroughly clean potatoes and thinly slice (about 3 mm thick). This is most easily done using a paring knife and working slowly, and of course carefully!
  3. Cover a baking sheet with aluminum foil and place potato slices on the baking sheet to make a nice even layer of slices (it doesn’t have to be neat just even!). The potatoes can be overlapping and it doesn’t necessarily need to be one potato per layer! Place potatoes in oven.
  4. While potatoes are baking, prepare frozen peas as directed on bag, drain and rinse black beans, and pull apart and shred chicken breast OR drain and pull apart canned chicken.
  5. After about 20 minutes, take potatoes out and flip the chips (they should be a little crispy on the side that was facing up and soft and warm on the bottom). Bake for another 15-20 min.
  6. After the potatoes are baked and crispy on both sides, take them out of the oven, place them on a plate and top with peas, black beans, chicken, and cheese. Enjoy this scrumptious meal for lunch, for dinner or with friends! It serves 3!

 

Nutrition Facts for 1 serving

Calories: 328, carbs: 47.3g, fat: 6.3g, saturated fat: 2g, protein: 23.5g, sodium: 479.5mg, fiber: 9.8g

Sweet Potato Nachos
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Lunch/Dinner
Serves: 3 4 oz. servings
Ingredients
  • 3 large sweet potatoes
  • ½ cup black beans
  • ½ cup frozen peas
  • ½ cup shredded chicken breast (or canned chicken)
  • ¼ cup shredded cheddar cheese, reduced fat
Instructions
  1. Preheat oven to 325 degrees F.
  2. Rinse sweet and thoroughly clean potatoes and thinly slice (about 3 mm thick). This is most easily done using a paring knife and working slowly, and of course carefully!
  3. Cover a baking sheet with aluminum foil and place potato slices on the baking sheet to make a nice even layer of slices (it doesn’t have to be neat just even!). The potatoes can be overlapping and it doesn't necessarily need to be one potato per layer! Place potatoes in oven.
  4. While potatoes are baking, prepare frozen peas as directed on bag, drain and rinse black beans, and pull apart and shred chicken breast OR drain and pull apart canned chicken.
  5. After about 20 minutes, take potatoes out and flip the chips (they should be a little crispy on the side that was facing up and soft and warm on the bottom). Bake for another 15-20 min.
  6. After the potatoes are baked and crispy on both sides, take them out of the oven, place them on a plate and top with peas, black beans, chicken, and cheese. Enjoy this scrumptious meal for lunch, for dinner or with friends! It serves 3!
Nutrition Information
Serving size: 4 oz Calories: 328 Fat: 6.3g Saturated fat: 2g Carbohydrates: 47.3g Sodium: 479.5mg Fiber: 9.8g Protein: 23.5g

 

 

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25 Anti-Aging Smoothies for Revitalizing, Glowing Skin– Book Giveaway!

By now you know that we’re girls who love a delicious smoothie!  There’s just something so satisfying about tossing some healthy ingredients in a blender and walking away with what feels like a delicious and refreshing treat! And the registered dietitians and moms in us simply love having an easy and healthy way to help our clients, friends and family, to feel amazing and to keep ’em looking great, too.  So when our all-around awesome friend and savvy colleague, Sarah Koszyk, MA, RDN sent us her incredible newly released book 25 Anti-Aging Smoothies for Revitalizing, Glowing Skin, we couldn’t keep it to ourselves! And Sarah has so generously offered to give her amazing book to 5 of YOU!!Anti_Aging_Book_Cover_Photo_Koszyk_smSo if tax season is causing wrinkles from extra stress– this book is for you! (Yep, it’s for us for sure! Tax season has us by the jugular and amen to Sarah’s smoothies as they are helping us!)

 

It’s time to reverse the aging process by eating foods that are chock-full of nourishing nutrients which support radiating skin. This book breaks it down for you and provides a detailed list of foods and smoothie recipes which contain these age-defying nutrients!

Every smoothie recipe has less than 300 calories for your sexy waistline, heart-healthy fats to keep you satisfied, high amounts of fiber for fabulous digestion, and a good source of protein for a complete, well-balanced meal in one drink. The smoothies are gluten-free, dairy-free, soy-free, and vegan. In addition, the recipes are divided into five different anti-aging categories including vitamin E, vitamin C, Beta-Carotene, Omega-3s, and Polyphenols which all optimize your skin’s health. Whether your goal is to improve your skin or find an easy-to-make recipe to stay nourished and satiated, this book is for you. We hope you enjoy 25 Anti-Aging Smoothies for Revitalizing, Glowing Skin as much as we do! It’s a delicious way to maintain a youthful lifestyle while enjoying a plethora of health benefits.

Check out one of the tasty smoothie recipes below.

AND – yes, because we love this book so much, we’re giving away 5 FREE Books to 5 LUCKY Readers– thanks to Sarah’s generosity!  All you have to do is leave a comment here or on our Facebook page telling us your favorite smoothie ingredient and you’ll be entered to win!  As you know, Lyssie is obsessed with kale and ginger and those are her fave smoothie ingredients.  Tammy isn’t so picky– as long as it’s a fruit or veggie she’s game.  But since we’re making you pick, Lyssie’s forcing Tammy to pick too– and she’s choosing… strawberries!

Good luck our friends!

Recipe:

20_CacaoDateDelightSmoothie_2_smCacao and Date Delight Smoothie

This is a delectable sweet treat with no added sugar. The dates are natures’ sugary fruit – perfect for a sweet-tooth craving.

Ingredients:
5 dates (pitted) (Polyphenols)

4 halves walnuts (Omega-3)

1 Tablespoon cacao powder (Polyphenols)

¼ teaspoon vanilla

½ cup unsweetened almond milk (Vitamin E)

Pinch of cinnamon

*Get even more protein by adding 1 scoop of your favorite non-flavored protein powder

Directions:
Put everything in a blender. Blend and pour.

Nutrient Facts: 232 calories; 38 grams of carbohydrates; 8 grams of fat; 8 grams of protein; 7 grams of fiber

 

 

25 Anti-Aging Smoothies for Revitalizing, Glowing Skin Book Giveaway!
 
Nutrient Facts: 232 calories; 38 grams of carbohydrates; 8 grams of fat; 8 grams of protein; 7 grams of fiber
Author:
Ingredients
  • 5 dates (pitted) (Polyphenols)
  • 4 halves walnuts (Omega-3)
  • 1 Tablespoon cacao powder (Polyphenols)
  • ¼ teaspoon vanilla
  • ½ cup unsweetened almond milk (Vitamin E)
  • Pinch of cinnamon
  • *Get even more protein by adding 1 scoop of your favorite non-flavored protein powder
Instructions
  1. Put everything in a blender. Blend and pour.

Orange & Fennel Roasted Fish

Our awesome and talented friend Heather Edwards (see more about Heather below) is a wonderful cook and she knows that we both love fish and that Lyssie has an obsession with fennel 😉 so she shared this delish recipe with us. It’s so good–and so easy!  And we knew it was super waist-line friendly too so we’ve got the nutrition breakdown for ya too–and we share it below!  And, if you’ve never had the scrumptious yumster that most people call fennel, read more about and why it can be your bestie come springtime when you want to look svelte and feel your best, below. Enjoy!

Orange_Fennel_Roasted_cod

 

So, as you likely know, we’re veggie-loving, registered dietitians and personal trainers who both happen to have a sweet tooth that we work hard to keep in control.  So you may ask, “what that’s got to do with fennel?”  Well, fennel’s flavor has been described as reminiscent of licorice (um…candy? our sweet tooth seems to like this flavor, go figure!) but it enables you to indulge without all of the calories, added sugar, subsequent crash, or belly upset and bloat that often accompanies sugar-laden foods and candies like licorice. In fact, a small stick of licorice is 47 calories and entire cup of fennel is only 27 calories, so it’s a wise choice to fill up on it you’re looking to lose fat to sport less clothing!

And if you’re trying to get your body spring break ready and if you want to revitalize your body, here’s why fennel’s the food for you:

 

  • It soothes digestive issues, flushes bloat and helps to excrete toxins: One cup of fennel has about 3 grams of fiber (10.8 percent of the daily value)—to help to prevent constipation and bloat by moving food swiftly through your digestive tract, flushing out intestinal irritants that may be likely to cause inflammation, bloat, gas, and discomfort.

 

    • The fiber prevents any foods or toxins from lingering in the colon where they could lead to cell damage, digestive issues and bloat.
    • Fennel is 90 percent water, so it helps to hydrate and flush the colon. By helping to flush toxins and bloat from your system, fennel helps to calm your insides and free your body from needing to focus on fighting damage, allowing for rest, healing and restoration. Hello, cell rejuvenation!
    • It’s potassium counteracts sodium and helps to flush out excess salt (which often causes bloat) along with the surplus of water that comes with salt.
  • Immune booster: packed with vitamin C to strengthen its’ immunity and keep its’ cells free of harm.
  • Important for body’s natural detoxification: Fennel protects the liver from toxic injury, helping to keep your body’s detoxification organ in good health
  • Keeps body healthy: Prevents chronic inflammation and aids in preventing oxidative damage and cancer thanks to it’s phytonutrients!

Pssst… if you’re serving these and looking for some sides or other dishes, you may enjoy these:

Skinny Avocado “Fries”

Egg & Veggie Stuffed Bread

Skinny Potato Skins

Sweet Potato Chips with Sea Salt & Dark Chocolate Drizzle

Skinny Guacamole

Skinny Chocolate Chunk Cookies

Chocolate Drizzled Granola Balls

Creamy Vanilla Coconut Coffee

 

Orange & Fennel Roasted Fish

This is so delish and the fennel adds a delicious twist while offering the benefits of taming tummy tension. 🙂

Serves 6

Ingredients

  • 2 fennel bulbs (about 1 pound each), including the fronds (see Note)
  • 1 tablespoon cooking oil
  • 1 teaspoon salt
  • 1/2 teaspoon fresh-ground black pepper
  • 1/4 cup fresh orange juice
  • 1 teaspoon grated orange zest
  • 1/4 teaspoon fennel seeds
  • 2 pounds cod fillets, cut to make 6 pieces

Directions

  1. Heat the oven to 450°.
  2. Cut off the tops of the fennel bulbs and chop the leafy fronds. Cut each bulb into 8 wedges.
  3. In a large roasting pan, toss the fennel wedges with the oil and 1/4 teaspoon each of the salt and pepper. Spread the fennel in an even layer and roast for 25 minutes. Stir the fennel and rotate the pan so the vegetables cook evenly. Roast 15 minutes longer.
  4. Meanwhile, combine the orange juice, orange zest, fennel seeds, and the remaining 3/4 teaspoon salt and 1/4 teaspoon pepper in a medium size glass or stainless steel bowl. Add the cod and marinate while the fennel roasts.
  5. Remove the pan from the oven and top the fennel with the cod and its marinade. Roast until the cod is just done, about 10 minutes for 3/4-inch-thick fillets.
  6. Sprinkle the chopped fennel fronds over the cod.

Nutrition Facts per Serving: 174 Calories, 3 g Fat, 0 g Saturated Fat, 26 g protein, 461 mg Sodium, 11 g Carbohydrate, 4 g Fiber, 6 g Sugar

Note:
If you don’t have cod you can use other relatively thick, white-fleshed fillets in place of the cod. Try haddock, sea bass, or orange roughy.

Fennel Fronds The wispy leaves on the top of fennel bulbs have a mild anise flavor and can be used like an herb. Some grocers cut this part off, but if you can find fennel with the fronds still attached, they’re a bonus. If not, the dish will taste just fine without them.

Orange & Fennel Roasted Fish
 
Author:
Serves: 6
Ingredients
  • 2 fennel bulbs (about 1 pound each), including the fronds (see Note)
  • 1 tablespoon cooking oil
  • 1 teaspoon salt
  • ½ teaspoon fresh-ground black pepper
  • ¼ cup fresh orange juice
  • 1 teaspoon grated orange zest
  • ¼ teaspoon fennel seeds
  • 2 pounds cod fillets, cut to make 6 pieces
Instructions
  1. Heat the oven to 450°.
  2. Cut off the tops of the fennel bulbs and chop the leafy fronds. Cut each bulb into 8 wedges.
  3. In a large roasting pan, toss the fennel wedges with the oil and ¼ teaspoon each of the salt and pepper. Spread the fennel in an even layer and roast for 25 minutes. Stir the fennel and rotate the pan so the vegetables cook evenly. Roast 15 minutes longer.
  4. Meanwhile, combine the orange juice, orange zest, fennel seeds, and the remaining ¾ teaspoon salt and ¼ teaspoon pepper in a medium size glass or stainless steel bowl. Add the cod and marinate while the fennel roasts.
  5. Remove the pan from the oven and top the fennel with the cod and its marinade. Roast until the cod is just done, about 10 minutes for ¾-inch-thick fillets.
Nutrition Information
Serving size: 1 piece Calories: 174 Fat: 3 g Carbohydrates: 11 g Sugar: 6 g Sodium: 461 mg Fiber: 4 g Protein: 26 g

 

Heather Edwards is not only our friend but she happens to be a talented musician. Check her out!
www.HeatherEdwards.net
Heather’s Music on CDBaby
Heather’s Music on iTunes

Skinny Crustless Quiche

We both vividly remember our first time eating an Oreo cookie. We were seven years old, having an afternoon snack at our friend’s house and we broke open the cookie, licked the creamy insides clean. Then we bit into the outside (the cookie), were uninterested in it and left it behind. We moved on to the next Oreo to lick the inside clean. We think we probably cleaned out the package of cookies (well at least we cleaned out the filling, licking it off the cookie) and left the cookie behind. We’ve always been those girls who are all about the filling or the insides when it comes to food. Whether it’s the insides of an Oreo cookie or a Ho-ho, the fruity filling of a pie, the insides of a sandwich or the inside of a pot-pie, we’d dig into the creamy middle and savor every last bite and could care less about the crust or outside. And to this very day, we’re the same way…Skinny_quiche_close_up

So when you requested a lightened up quiche, we were all over it, and knew just how we’d make it savory, flavorful, insanely delicious and guilt-free…can you say hello to our Skinny Crustless Quiche?! 🙂 And just in time, Cabot sent us some of their delicious cheese, so it was the perfect time to start creating.

 

So how’d we make our crustless quiche delicious yet guilt-free? We simply made sure the inside packed in the creamy, cheesy, delicious flavor, since it’s the crust that typically packs in extra calories and artery-clogging fat. Then we loaded ours quiche with veggies to pack in antioxidants, fiber and flavor while slashing the calories. We also lightened ours up by using 1% milk. The cheese and eggs kept it rich, creamy and cheesy!

cabotcheesewithveggies_sm

(Psst…if you want more comfort foods, please feel free to search this site (we’re always lightening them up!)! Here are few to try:

Skinny Potato Skins

Skinny Mash

Comfort Food Reinvented Apple Pie  

Microwave Peanut Butter Chocolate Chip Cookies )

We ended up with this delicious creation with less than 120 calories per quiche—oh yeah! 🙂

Skinny_Crustless_Quiche_collage

Skinny Crustless Quiche
Makes 6 Servings

Ingredients

2 cups vegetables (we used 1 cup Kale, 1/3 cup tomato, ⅓ cup broccoli, ⅓ cup bell peppers — but feel free to substitute with your favorite veggies!)
3 oz Cabot Seriously Sharp Cheddar Cheese (Their packaging is awesome – It measures in oz along the side of the plastic!)
2 whole Eggs, 3 egg whites (we use Eggland’s Best eggs because they have 25% less saturated fat than other eggs)
-1 cup 1% Milk
-1 tsp freshly ground Black Pepper (and any of your favorite fresh spices and herbs)

Kitchen Supplies
– 6 cup non-stick cupcake/muffin pan
– 1 cookie sheet
– 1 bowl
– 1 whisk
– 1 spoon
– A cutting board with knife

Directions
1. Preheat the oven to 375 degrees.
2. Prepare your veggies by cleaning and chopping them. Set aside. Shred and/or dice the cheese (Don’t worry about it being perfect, it will all melt into deliciousness anyways.  ) Set aside.
3. In a medium-sized bowl, whisk the whole eggs with whites for 1 minute to help your eggs to gain volume. Whisk in the milk until combined. Stir in the cheese and black pepper. (Keep in mind, you made need to stir again in the future as the cheese is more densedenser and will likely settle in the bottom.)
4. Evenly distribute the veggies in your cupcake pan. Pour the egg, milk and cheese mixture over each cup as well, evenly distributing. (Kitchen tip: we used a large spoon to add the egg/milk/cheese mixture. It was much easier to add the milk and egg and cheese equally as our cubes settled to the bottom).
5. Place the filled cupcake on the empty cookie sheet (no one wants to have spills in their oven!) and bake for 45-50 minutes, or until the tops of the quiches are slightly brown.
6. Remove from oven, let cool for a few minutes before removing. Enjoy! 🙂

Nutritional Information, per 1 personalized quiche
117 calories, 6.6g fat, 3.8g saturated fat, 79mg cholesterol, 163 mg sodium, 190mg potassium, 5.6g carbohydrates, 1g fiber, 3g sugar, 9.4g protein
69% Vitamin A, 29% Vitamin C, 18% Calcium

The Nutrition Twins work with Eggland’s Best to help people get more nutrients.

 

 

 

Skinny Crustless Quiche
 
Nutritional Information, per 1 personalized quiche 117 calories, 6.6g fat, 3.8g saturated fat, 79mg cholesterol, 163 mg sodium, 190mg potassium, 5.6g carbohydrates, 1g fiber, 3g sugar, 9.4g protein 69% Vitamin A, 29% Vitamin C, 18% Calcium
Author:
Serves: 6
Ingredients
  • 2 cups vegetables (we used 1 cup Kale, ⅓ cup tomato, ⅓ cup broccoli, ⅓ cup bell peppers — but feel free to substitute with your favorite veggies!)
  • 3 oz Cabot Seriously Sharp Cheddar Cheese (Their packaging is awesome - It measures in oz along the side of the plastic!)
  • 2 whole Eggs, 3 egg whites (we use
  • Eggland’s Best
  • eggs because they have 25% less saturated fat than other eggs)
  • -1 cup 1% Milk
  • -1 tsp freshly ground Black Pepper (and any of your favorite fresh spices and herbs)
  • Kitchen Supplies
  • - 6 cup non-stick cupcake/muffin pan
  • - 1 cookie sheet
  • - 1 bowl
  • - 1 whisk
  • - 1 spoon
  • - A cutting board with knife
Instructions
  1. Preheat the oven to 375 degrees.
  2. Prepare your veggies by cleaning and chopping them. Set aside. Shred and/or dice the cheese (Don’t worry about it being perfect, it will all melt into deliciousness anyways.  ) Set aside.
  3. In a medium-sized bowl, whisk the whole eggs with whites for 1 minute to help your eggs to gain volume. Whisk in the milk until combined. Stir in the cheese and black pepper. (Keep in mind, you made need to stir again in the future as the cheese is more densedenser and will likely settle in the bottom.)
  4. Evenly distribute the veggies in your cupcake pan. Pour the egg, milk and cheese mixture over each cup as well, evenly distributing. (Kitchen tip: we used a large spoon to add the egg/milk/cheese mixture. It was much easier to add the milk and egg and cheese equally as our cubes settled to the bottom).
  5. Place the filled cupcake on the empty cookie sheet (no one wants to have spills in their oven!) and bake for 45-50 minutes, or until the tops of the quiches are slightly brown.
  6. Remove from oven, let cool for a few minutes before removing. Enjoy! 🙂