11.28.2011

Recipe Helper

I through this together to help make my breakfast choice easy, fast and healthy. Ideally, the whole wheat crust would not contribute as much fat, so I'll take any suggestions in making that improvement. I am a SUCKER for quiche. It has so many nostalgic properties about it because my mom always makes it for special occasions, especially around the holidays. I was faced with this temptation this weekend and was proud I said no but missed it. So how do I improve this dish and use its nutrients to contribute to my goals? Well, for starters, replace all the bad yummy stuff (like cheese and heavy cream and high fat pork) with other things...

Whittney's Protein Breakfast Pie
1 Whole Wheat Pie Crust (found mine at Whole Foods)
12 Egg Whites
1 cup Fat Free Cottage Cheese
1/2 cup approx. of Fat Free Feta Cheese crumbled
1 bunch Asparagus
1 handful Leeks

Combine all ingredients and cook at 350 for about an hour, or until a toothpick comes out clean.

I was surprised to learn that Fat Free Cottage Cheese/Feta are both low calorie, of course fat free and have a decent amount of protein. Together they equal quite a tasty combo.


Here is the nutrition information broken down.
Serving Slice: 1 slice
Total Servings: 8

Calories: 182
Fat: 10 (all from the crust, so if you need less fat, just don't eat the crust)
Sat: 4 (again, all from the crust)
Sodium: 405
Fiber: 2
Sugar: 3
Protein: 15
Carbs: 1

I aim for 20-30 grams of protein a meal, so I pair my pie with 1/2 c.  Fage 0% Greek Yogurt and 1/2 c. mixed berries. Im thinking of adding a sprinkle of ground flaxseed on the yogurt to increase my omegas.

YUMMY! Who says fueling your body with the proper nutrients it needs has to taste bad? I love looking down at my plate and seeing so much life and color. I can see and feel the energy and life it brings me. It is so important to learn to look at food as the literal fuel it is as opposed to simply satiating your desire.

Learning how to be better EVERY day.

- Whittney C.

1 comment:

  1. Oh my goodness I tried this recipe today. It was amazing. :-D

    ReplyDelete