MISSIES' SPINACH FRIATTA

INGREDIENTS:

Carton of egg beaters
4 CUP loose spinach
1 CUP parmesan cheese
dash of salt, pepper, nutmeg

In large bowl:

Beat egg beaters till fluffy
Add salt, pepper, and nutmeg
Add 1/2 CUP parmesan cheese and spinach
Transfer to casserole dish
Sprinkle remaining parmesan cheese on top
Bake at 350 degrees for 20 –30 minutes, till firm.
* May also cook on stove top as an omelet.

INGREDIENTS:

Carne Asada (2lbs)
(seasoned with coarse ground pepper and sea salt)
pasillas chili (2)
egg beaters – one carton

Saute
Garnish with red bell peppers
Enjoy!

INGREDIENTS:

1 medium red onion (chopped)
4 slices Kraft Fat-free Cheese singles
1 1/2 CUP non-fat milk
1 1/4 CUP egg whites
1/3 CUP Nitro-Tech protein powder
1/2 TSP baking powder
1/2 TSP oregano leaves (dry)
1/2 TSP basil leaves (dry)
salt and pepper to taste

Spice it up with some add ins:
*Add Turkey ham or Turkey bacon with bell peppers
*Add mushrooms, tomatoes, and spinach

Heat oven to 350?F
Spray pam in a 9-inch glass pie plate.
Place cheese slices to cover bottom of plate.
Sprinkle onions on top of cheese.
Mix remaining ingredients in food processor (or blender).
Pour into pie plate and bake for 40 minutes.
Let cool and then slice

* Note: this is a crustless quiche

Plain quiche (without add ins):
- Servings in Recipe: 5
- Calories per Serving: 110 calories
- Protein: 18g
- Carbs: 8g
- Fat: <1g
- 65% protein, 29% carbs, 6% fat

Vegetable quiche w/ 1/2 c. mushrooms, 1/2 c. spinach, and 1/2 c tomatoes added:
- Servings in Recipe: 5
- Calories per Serving: 135 calories
- Protein: 19g
- Carbs: 13g
- Fat: <1g
- 57% protein, 38% carbs, 5% fat

Turkey Ham Quiche w/ Bell Peppers: (4 oz turkey ham, 1/2 c bell peppers):
- Servings in Recipe: 5
- Calories per Serving: 145 calories
- Protein: 22 g
- Carbs: 10 g
- Fat: 2 g
- 59% protein, 27% carbs, 14% fat

INGREDIENTS:

1 TBSP Spicy Dijon mustard
1 Lemon (or lime)
1 LB fresh salmon

Put mustard in small bowl.
Grate the lemon skin into bowl.
Cut lemon in half and squeeze the juice
from only one half.
Mix the mustard, lemon grate, and juice.
Pour the mixture on top of the salmon.
Broil the salmon till done. (approx. 10 min.)

(A mini toaster oven works great to
make this!)

INGREDIENTS:

1/2 eggplant
1 yellow squash
1/2 red onion
1 red bell pepper
1/4 CUP feta cheese
1 head of romaine lettuce
1 spicy turkey sausage link
2 TBSP olive oil
Balsamic vinaigrette dressing

Chop eggplant, bell pepper and squash into thin slices. Cut red onion into 1/4inch slices.

In a skillet, add olive oil and grill eggplant, squash, and onion till slightly soft. Add bell pepper and cook for an additional two minutes.

In a separate skillet, cook pre-sliced sausage till done. (Does not require oil to cook).

Chop romaine lettuce and put on plate. Add eggplant/ squash mixture. Add sausage.

Top with feta cheese.
Drizzle balsamic vinaigrette dressing and enjoy.

Ingredients:
10 oz. fresh Salmon
* Clean fish and broil plain till fish is flaky.

Pineapple Salsa: (makes 12 one ounce servings)
1/2 lb. tomatillos
2 Tbsp. Scallions, cut
1/2 tsp. coriander (cilantro)
1/4 tsp. garlic powder
1/2 Tbsp. rice vinegar
*Combine above ingredients in a food processor and chop to a relish consistency using on/off technique. Don't over process into mush!

1 c. pineapple, coarsely chopped
1/2 c. green chilies, chopped
1 Tbsp. Bernard Jensen's broth powder
*Combine these ingredients in a sauce pan with the food processor contents and bring to a simmer.
This salsa can be served hot or cold. (It is also good on poultry.)

When salmon is cooked, pour salsa over fish and enjoy.
I serve this dish with jasmine rice.

**Pineapple salsa recipe was taken from The Ultimate Recipe for Fitness by Sheila Cluff & Eleanor Brown.

Ingredients:

2 chicken breast
1 small bag of frozen spinach
1 jar of roasted red peppers (use 1/2 - 1.3 of jar), cut peppers into tiny pieces
1 garlic clove, minced
1/4 of a red onion, finely chopped
2 oz. feta cheese
1 Tbsp + 2 tsp olive oil*
1 Tbsp. Brewer's yeast

Add 1 tbsp olive oil to skillet on medium heat.
add minced garlic glove and onion to oil. Once onion is transparent and garlic is slightly browned, add spinach and cook till spinach is warm. Add peppers and feta cheese. Cook until feta begins to melt.
Butterfly raw chicken breasts and place on cookie sheet lined with foil.
Scoop spinach mixture and fill up chicken breast cavity. Once filled place cut side face down on foil. Use 1 tsp for each chicken breast to coat top of breast. (This will make chicken a golden brown in oven.) Sprinkle brewer's yeast on top of breast.

Place chicken breast in oven at 375 till chicken is done - about 20 minutes.
Serve with vegetables of your choice.

Using 2 - 5 oz. chicken breasts:
- Makes 2 servings
- Calories per serving: 445
- Protein: 52g
- Carbs: 6g
- Fat: 23g
- Sat. Fat: 7g
- 48% protein, 47% fat, 5% carbohydrate

* To reduce the fat content, use less olive oil.

Makes 8 servings

Ingredients:
___ ONION, RAW
1 large

___ GREEN PEPPER, SWEET, RAW (BELL)
1 medium

___ GARLIC, RAW
2 cloves

___ OLIVE OIL, EXTRA VIRGIN
1 tbsp

___ KALE, RAW
3/4 lbs

___ CHICKEN BREAST, BONELESS, RAW
2 lbs

___ TOMATO, CANNED, FS chopped
28 oz

___ CHICKPEAS, CANNED (GARBANZO)
2 cups

___ BROTH, CHICKEN, CONDENSED canned, commercial
14.5 oz

___ TOMATO PASTE, CANNED, NO SALT canned
1 can

___ CHILI POWDER
1 tbsp

___ SUGAR, GRANULATED
1/2 tsp

___ CUMIN, GROUND
1/2 tsp

___ OREGANO, GROUND
1/2 tsp

___ RED PEPPER, CRUSHED, DEHYDRATED
4 grams

___ THYME, DRIED
1/2 tsp

Chop onion, pepper, and garlic. Cut chicken into 1-inch pieces. Saute first 3 ingredients (mince the garlic) in oil in a Dutch oven until tender. Stir in kale and remaining ingredients. Bring to a boil; reduce heat, and simmer, stirring often, 30 minutes.

Each serving contains:
calories: 307
protein: 36 g
carbs: 30 g
fat: 6 g
sat. fat: <1 g

38% carbs, 46% protein, 16% fat