Tuesday, February 28, 2012

Champion Nutrition Recipe of the Week... Quiche!

This is a fabulous use of chicken you've prepped early in the week... just shred (or chop) 8 oz (about 1 breast) and you're ready to throw this together. Crust doesn't fit in your nutritional needs? No problem! Just eliminate it! Seriously, just spray the deep-dish pie pan and dump in the ingredients. You're good to go ;-) And the sweet potatoes? No room in the diet for maple syrup? Again, just omit it! You'll still have a seriously tasty & spicy sweet potato mash that hits the spot!

Chelle's Chicken & Broccoli Quiche
makes 8 servings

INGREDIENTS
8 oz chopped or shredded cooked chicken breast
2 cups liquid Egg Whites
1/2 cup plain greek yogurt
2 cups broccoli, chopped
1/2 cup reduced fat shredded cheese (colby, cheddar, swiss, jack... whatever!)
1/2 tsp Mrs Dash Garlic & Herb
*optional - 1 ready made deep dish pie crust

DIRECTIONS:
Preheat oven to 350 F. 
If not using pie crust, spray pie pan with cooking oil.
Steam or boil broccoli until just softened.
Sprinkle cheese across bottom of crust/dish.
Top with chicken and broccoli.
In a medium bowl, whisk together the egg whites, Mrs Dash, and greek yogurt. Don't worry if it's not perfectly smooth.
Pour egg/yogurt mixture over the chicken, broccoli & cheese. 
Bake uncovered 40-50 minutes or until knife inserted in center comes out clean.
Cool on wire rack for 10 minutes, slice into 8 portions and serve.

NUTRITION: per slice
202 calories, 20 g protein, 14 g carb, 7 g fat.


Chelle's Sweet & Spicy Potatoes
makes 8 servings

INGREDIENTS
1 large sweet potato (white skin, white flesh)
1 large yam
1 Tbsp unsalted butter
1-2 Tbsp diced chipotle peppers in adobo sauce
2 Tbsp pure maple syrup

DIRECTIONS
Wash potatoes then pierce all over. Microwave 3 1/2 minutes, then roll them over and cook another 3 minutes. Continue cooking as needed, until a knife inserted goes in easily.
Allow to cool, then peel off skins. Mash potatoes together, then add butter, chipotle peppers, and maple syrup. Mix well.
Serve.


NUTRITION
77 calories, 1 g protein, 15 g carb, 2 g fat.




2 comments:

  1. Hey Chele, Would you estimate about a cup of broccoli? You didn't specify in the recipe. Thanks!

    ReplyDelete
    Replies
    1. Blah! Brain fart! lol! It's 2 cups raw, then steamed or boiled. ;-) Sorry about that!

      Delete