An ‘iconoclast’ smashes the icons. Which is to say, defies the conventions of society. Today we will be iconoclastic by leaving some cherished foodstuffs out of a Proper English Breakfast and preparing quiche without a crust.
Improper English 265 cal. 4.3 g. fat 17.2 g. protein 47.5 g. carb
A “proper English” is the full Victorian breakfast, serving every conceivable food you can imagine. This version leaves out the eggs and kippers [how improper!], but keeps the protein-rich baked beans along with the rest of the usual stand-bys.
¼ cup baked beans canned one 50-60 calorie sausage ½ piece of 70-cal toast half of a 2.5” diameter tomato 1 oz mushrooms a few grapes 5-6 oz fruit smoothie or unpasturized apple cider blackish coffee or tea or lemon in hot water
Cut the tomato around its equator and put one half away for later. Salt the tomato and put under the broiler until it softens. Cook the sausage and mushrooms in the same pan to heat through. Heat the beans – perhaps in e microwave. Toast the bread and brew the hot beverage. Pour the smoothie and plate everything. Cheerio!
Quiche: 291 cal 17.7 g. fat 24.7 g. protein 11.8 g. carb GLUTEN FREE
I suggest serving this meal on a day when you have eaten one egg or none for breakfast. Eggs are good for us, but you don’t want to over-d0 it with any ingredient.
one and a half 2-0z eggs HINT: Here is a way to use the eggs left over from last Thursday’s omelette. 2 oz skimmed milk 2 oz swiss cheese, grated [1/4 cup] 1.5 Tbsp Parmesan cheese, grated 3/4 oz asparagus cut in 1/2” pieces 1 oz brocoli, coarsely chopped 1/2 Tbsp onion, chopped 3 oz tomato, sliced into 3 slices herbs [thyme, basil, rosemary, whatever], salt, pepper
Steam the vegetables to cook until tender. Set the oven at 400. Lightly oil 3 wells of a standard muffin pan. Put water [1/2”] in the empty wells. Or use a mini-muffin pan and plan to use about 6 of the wells. HINT: do not think to use fewer wells to create larger quiches — they puff up a bit while cooking. Grate the cheese and toss lightly to combine. Beat the eggs and milk together and add the seasonings. Feel free to use lots of basil and thyme! Spoon equal portions of the vegetables into the prepared pans. Then top with cheese mixture. Pour the egg mixture over the veg and cheese. Bake until puffed and golden brown and a thin knife stuck in the center comes out clean and dry. Let the quiches cool briefly while you slice the tomatoes. Serve each quiche on a tomato slice or next to them.