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


  • 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.

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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