Sunday, February 26, 2012

Healthy Breakfast Recipes

Crustless Spinach & Feta Quiche

8 egg whites
2 eggs
1/2 tub of baby spinach 
1 yellow onion - diced
4 green onion stocks - diced
3 garlic cloves, crushed
4 oz (1/2 cup) crumbled reduced fat feta
1 tbsp coconut oil
1 tsp coconut oil (for greasing the pan)
sea salt and ground pepper to taste

This is the coconut oil I recommend:

In a large frying pan, heat 1 tbsp coconut oil.  When the oil starts to shine, add your onions:

Add a handful of spinach at a time

And stir the spinach leaves into the onions until they start to wilt.

Once you have incorporated all of the spinach you are going to use, turn off heat and add garlic. Stir in the garlic until it becomes fragrant.  You don't want the garlic to brown.

Combine eggs, egg whites, salt, pepper, spinach mix and feta in a bowl and mix well.

Then pour into your greased baking pan (8 x 8 or a round pan)

Bake for 16-18 minutes, (or until firm in the middle) then let cool and serve!
Serves 4
Calories: 197 Fat: 14 g Carb: 5 g Protein: 18 g

Bacon Spinach Chevre Scramble
2 slices organic bacon (nitrite and nitrate free please!)
2 whole eggs
2 egg whites
1 handful baby spinach leaves
1/4 onion diced
1 green onion diced
1/4 cup goat cheese (chevre)
1-3 grinds of peppercorn
Topping:  nonfat plain greek yogurt (optional)

On medium-low heat, cook bacon.until crispy.  Set aside.
Leave bacon grease in frying pan and use it to saute onions and spinach until onions are fragrant and spinach just begins to wilt.  
In a medium bowl, whisk eggs and egg whites together.  Mix in goat cheese until just incorporated.  Add bacon and spinach mix.
Pour contents of bowl back into the same frying pan and heat on medium low, scrambling the eggs until cooked through.
Serves 1
(including 1/4 cup greek yogurt) Calories:  336  Fat: 17 g  Carbs: 12 g  Protein: 32 g

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