Recipes on a Budget

"Affordable Recipes for All"

Onion and Spinach Quiche

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1 Tbsp olive oil
1 lg onion, chopped
1 med leek, chopped
2 ea cloves garlic, minced
2 cups fat-free egg substitute
1 ea (10-oz) pkg frozen spinach, thawed and drained
1/8 tsp ground nutmeg
1/8 tsp white pepper
1/8 tsp salt
1 ea (16-oz) can stewed tomatoes
1/4 tsp dried basil
1 cup plain, non-fat yogurt


Heat oil in large non-stick skillet until hot.  Add onion, leek and garlic.  Cook for 3 to 5 minutes over medium heat until tender.  Stir in egg substitute, spinach, white pepper, salt and nutmeg.  reduce temperature to low-medium and place cover over skillet.  Cook for approximately 8 minutes or until egg mixture is set and creates its own crust.

While quiche is cooking, pour canned tomatoes into small saucepan and cook over medium-high heat until they begin to thicken.  Stir in basil and dash of sugar.  When quiche is set, place pan 6 inches from top of heated broiler to brown top.

To serve, cut quiche into quarters and top with tomato sauce and dollop of yogurt.

(4 servings)


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03/10/2013 Posted by | Breakfast | Leave a comment

Spiced Coconut Pancakes with Tropical Fruit


2-1/2 cups whole wheat flour
1 cup unsweetened shredded coconut
2 tsp baking powder
3/4 tsp ground nutmeg
3/4 tsp ground allspice
1/4 tsp baking soda
1 can (13-1/2-oz) light unsweetened coconut milk (abut 1-2/3 cups)
2 Tbsp pure maple syrup
1 Tbsp vanilla extract
    Vegetable oil
    Tropical Fruit Salad
    Additional pure maple syrup
    chopped natural unsalted pistachios (for garnish)


Preheat oven to 250° F.  Whisk first 6 ingredients and 3/4 teaspoon salt in large bowl.  Whisk coconut milk, 1-1/4 cups warm water, 2 tablespoons maple syrup, and vanilla in medium bowl.  Whisk coconut milk mixture into dry ingredients until batter is pourable.

Heat griddle or skillet over medium-high heat; brush with vegetable oil.  working in batches, add batter by 1/4 cupful.  Working quickly and using back of spoon, spread each pancake to about 4-inch round.  Cook until small bubbles appear on surface and bottoms of pancakes are golden, reducing heat if browning too quickly, 2 to 3 minutes.  Turn over; cook until golden, 1 to 2 minutes.  Transfer to baking sheet.  Keep warm in oven.

Place 2 to 3 pancakes on each plate.  top with Tropical Fruit Salad, maple syrup, and chopped pistachios.

(makes about 10)


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04/29/2012 Posted by | Breakfast | Leave a comment


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2 cups Bisquick Heart Smart
1-1/2 cups fat-free (skim) milk
2 Tbsp vegetable oil
1 ea egg


Stir ingredients until well-blended.  Pour onto center of hot greased waffle iron; close lid.  Bake about 5 minutes or until steaming stops.  Carefully remove waffle.

(12 [4”] waffles)


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07/27/2011 Posted by | Breakfast | Leave a comment