February 9, 2017
September 22, 2015
This recipe was created by Dr. Joseph McPhee, author of a cookbook specifically designed for bariatric surgery patients.
In almost all of my recipes, I stress the importance of having a healthy protein source as the base of the dish. I’ve mentioned legumes as one of the most versatile protein ingredients. Another source is the simple chicken egg.
Although it has at times been seen as an unhealthy source of fat, eggs are actually good for you. Each one is packed with 6 grams of protein, all the essential amino acids, only 5 grams of fat, and no carbohydrates.
We now know fat free is not necessarily the healthiest way to eat. Rather, one needs to limit the white flour based carbohydrates that are often see in bread, pasta, and baked goods.
Economical and Easy
Eggs are cheap, around 15 cents per serving, easy to make, and can be prepared in many different ways, including quiche.
Think of quiche as a large omelet in a pie dish. You have your egg base, and add your additional ingredients such as mushrooms, peppers, onions, and spinach. I like to get in even more protein with the addition of different cheeses and breakfast meats. You can really think out of the box and add things such as brussel sprouts or asparagus.
I do a crustless quiche to avoid the processed carbohydrates. It can be made ahead of time and refrigerated, then easily heated up when you want a slice or two.
- 6 eggs
- 1-12 ounce can non-fat evaporated milk
- 4 slices cooked bacon (chopped)
- 1 cup fresh spinach (chopped)
- ¾ cup shredded reduced fat cheddar cheese
- ¼ teaspoon nutmeg
- ¼ teaspoon salt
- ¼ teaspoon pepper
- Whisk the eggs, evaporated milk, salt, pepper, and nutmeg in a medium bowl.
- Add the bacon, spinach and cheese and mix.
- Place mixture in a pie dish. Bake for 45 minutes at 350°. Let cool for 10-15 minutes.
Makes 6 servings (slices).
Nutritional Information (using nonfat evaporated milk and reduced 2% cheddar cheese)
Per slice: 193 calories; 10.3g total fat (4.3g saturated fat, 1.0g polyunsaturated fat, 1.8g monounsaturated fat); 379g sodium; 203mg cholesterol; 7.8g carbohydrate; 0.1g fiber; 7.5g sugars; 16.4g protein; 308.7mg potassium.