Tuesday, December 3, 2013

Champion Performance Recipe of the Week - Easy Quiche (and a bonus for your canine friends)

This is a fabulous use of chicken (like my easy Buttermilk 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 ;-)  PLUS... scroll to the end to see a bonus for your dog!

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.


Want the Sweet & Spicy Potatoes shown in the photos?  View Recipe HERE.

BONUS for Dogs....
As many of you know, we've recently added to our family with a rescued malnourished English Mastiff. She's wonderful, and we're busy bringing her up to a healthy weight. Part of our efforts include cooking whole, natural, healthy foods for her. All the foods I cook for her, I also cook for our family - the same principles of Clean Eating apply to all of us.

If you'd like to try your hand at prepping a meal for your canine buddy, simply add to the above recipe 1/2 cup chopped chicken livers or beef hearts (or any other available organ meat). The rest of the recipe is prepared exactly the same - with or without a crust. However, if you're not using a crust, add 1-2 cups cooked starchy carb to your pet's recipe... diced potato (white, red, or sweet), brown rice, quinoa, even oatmeal.

Our Sadie loves her meals, and I enjoy cooking them :-) Especially when they so closely resemble my own clean eats! ;-)


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