Good news, you can eat quiche without becoming a sickly fat-ass!
It’s packed with omega-3 fatty acids, fiber, protein, and taste!
The Crust:
| 3/4 cup flax meal | 360 kcal |
| 1/2 cup almond meal | 320 kcal |
| 1 egg white | 17 kcal |
| Spray olive oil (5 sec) | 50 kcal |
| Pinch of salt |
The Filling:
| 1 medium bag frozen broccoli | 35 kcal |
| 8 egg whites | 136 kcal |
| 4 high omega-3 eggs (whole) | 280 kcal |
| 1⁄2 tsp nutmeg | |
| Salt & pepper to taste | |
| 8 pieces turkey bacon – cooked & chopped | 160 kcal |
| 6 tbs low fat sour cream | 120 kcal |
| 2 (1 oz. each) slices reduced fat cheddar cheese (I recommend Cabbot All Natural 50% light, available at Whole Foods) | 140 kcal |
Instructions
- Preheat your oven to 400 F
- Spray a 9-inch pie pan with olive oil. Set aside and place all remaining crust ingredients into a bowl and mix thoroughly. Transfer crust to pie pan and press evenly into a thin layer.
- While you are cooking turkey bacon, microwave frozen broccoli for 3-5 min with 2 tbs water. Drain off water and add to pie shell when done.
- Chop turkey bacon into small strips and add to pie shell.
- Take the 2 cheese slices and crumble them on top of bacon and broccoli.
- In a bowl, mix the eggs, egg whites, spices (nutmeg too), and low fat sour cream as thoroughly as possible – a fork seems to work best. Pout this over the contents of pie pan.
- Bake for 40 min, let cool for approx 5 min and enjoy.
Nutrition
4 servings @ 369 kcal per serving