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

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

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

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

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.

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


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

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