During the gallant third-party campaign of John Anderson in 1980, it was said that all his supporters would eat was quiche and white wine. It is time to resurrect the quiche, not to make a political statement, but to incorporate it into the Fasting Lifestyle.  While I don’t really advocate eating quiche twice a day, it seemed appropriate to feature a breakfast quiche and a dinner quiche in the waning days of August.

Quiche: 304 calories 0.9 g fat 9.1 g fiber 14.2 g protein 37.3 g carbs 362.4 mg Calcium GF PB Since the late 1960s, quiche has been the staple of the brunch table. Updated for our use as Fasters, it packs a lot of Calcium as well as tasting very good. NOTE: this makes enough for 2 meals. Invite a guest or triple the recipe and have a party.quiche w: melon-Bbs

For 4 [four] muffin-sized quiches – two for breakfast, two for lunch tomorrow.                                 1 two-oz egg                                                                                                                                                               1 Tbsp + 1 tsp nonfat ricotta or cottage cheese, both drained                                                                2/3 oz mozzerella cheese, grated                                                                                                                               2/3 oz Jarlsberg cheese, grated                                                                                                                                   1 oz broccoli florets, steamed, chopped HINT: do this the night before or use leftovers from a dinner                                                                                                                                                          1/3 oz onion, chopped and steamed                                                                                                     marjoram, salt, pepper                                                                                                                                         2 0z melon + 2 Tbsp blueberries

Steam the onion and chopped broccoli until cooked. Distribute among 4 prepared muffin tins. [I used silicone muffin pans. You could use cupcake papers as well. Both choices avoid added fat and calories.] Add the grated cheeses. Mash any lumps in the cottage cheese/ricotta and whisk in the egg. Spoon over each muffin cup, putting an equal amount in each. Sprinkle with salt and marjoram. Bake at 400 degrees for about 15 minutes, until quiche filling is set. Prepare the fruit, the hot beverage, and the smoothie.

Zucchini Quiche:     293 calories  13 g fat       1.9 g fiber    13 g protein      22 g carbs     118 mg Calcium           My Aunt Betty introduced this recipe to our family years ago. I have reduced the fat and increased the protein. HINT: The recipe makes 8 [eight!] servings, so it works well for entertaining. It will also freeze, so you could have 7 meals for the future! If freezer space is limited, cut the recipe and make only 1/3 of it, baking in a loaf pan. Then cut into 3 servings.Zucchini Quiche w: salad

For the Quiche:  3 cups zucchini, grated                                                                                                                                           2 Tbsp minced onion                                                                                                                                             1 clove garlic, minced – nothing wrong with more, if you wish                                                            1.5 cups ‘bis-quick’ **                                                                                                                                             ½ cup grated Parmesan cheese                                                                                                                            2 wedges Vache qui Rit [Laughing Cow] cheese, cut into small pieces                                                  2 tsp marjoram and 2 tsp oregano                                                                                                                    2 Tbsp parsley, minced                                                                                                                                       salt and pepper                                                                                                                                                         2 oz ground chicken/turkey breast, cooked and finely minced                                                               ¼ cup olive oil                                                                                                                                                          3 eggs                                                                                                                                                                            2 Tbsp milk                                                                                                                                                                   Mix everything together and pour into a 9×13” pan which has been spritzed with oil or non-stick spray. Bake at 350 degrees for 30-40 minutes, until beginning to brown a bit on top and a tester comes out clean. Cut into 8 pieces.    One for dinner, freeze the rest.                                                                                                                                                               **bis-quick, makes 2 cups                                                                                                                                        2 cups white whole wheat flour       2 tsp baking powder      2 tbsp butter                                         Cut the butter into the dry ingredients.  Done.  Measure out what you need.  Put the remainder in a jar to use for making biscuits to enjoy on a Slow Day                                                           For the Dinner:        1/8th of the quiche  = 4″x3″ piece                                                                                                               1 cup lettuce   in bite-sized pieces                                                                                                                     1/2 tsp olive oil   +   1/2 tsp Balsamic vinegar

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