Onion and Spinach Quiche
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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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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Waffles
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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