Veggie Egg-White Quiche

ONE

2 cups egg whites (or egg whites of 12 eggs)

1/4 cup fat-free milk

salt and black pepper

2 tomatoes, squeezed and seeded, chopped

fresh chopped basil, about 8 leaves

4 oz shredded cheese (I use a 75% reduced-fat cheddar)

TWO

1 tsp olive oil

2 leeks, thinly sliced

1 onion, thinly sliced

1 carrot, chopped

salt, to taste

fresh spinach

In a bowl, mix the ingredients in ONE. In a saucepan, sauté the ingredients in TWO, covered, over low heat, until the onions are translucent. Add the spinach and cook until wilted. Pour into the egg mixture. Lightly grease an oven-safe dish. Bake for about 45 minutes until the center is set. Serve with salsa fresca or pico de gallo, and hot sauce.

Veggie Egg-White Omelette (or whatever-I-have-left omelette)

1 tsp olive oil

1 small onion, thinly sliced

1 carrot, grated

1 leek, chopped

1 medium potato, very finely sliced

5 egg-whites

salt and black pepper, to taste

fresh chopped basil, to taste

In a non-stick frying-pan, sauté the veggies, covered, over low-heat, until onions are translucent. In a bowl, whisk together the egg-whites and spices. Add the cooked veggies. Lightly grease the pan again and pour the egg mixture. Cook on low-heat for about 5 minutes. Cover with a plate, flip it over, re-grease the pan, and pour the mix back in the pan for the other side to cook. Serve hot or cold. Yum!

Spinach Egg-White Omelette

1 tsp olive oil
1/2 red onion, finely sliced
4 cloves garlic, minced or pressed
1 lb fresh spinach
fresh chopped basil
salt and pepper, to taste

3 egg whites
salt, to taste
grated fat-free or very low-fat cheddar cheese

In a frying pan, sauté the onions and garlic over low heat, covered, until translucent. Add the spinach and basil and cook, covered, until wilted. Take out of the pan, season, and reserve. Lightly grease the pan again and pour the eggs in. Sprinkle with salt. Cook over low heat until firm. Put the spinach mix on one half of the eggs, add some cheese, and fold over. Cook for a couple more minutes. Serve with a few drops of tabasco sauce on the side.

Vegetable Egg-White Omelette

1 tsp olive oil

Veggies, such as:
1 small carrot, grated or finely chopped
1/2 zucchini, grated or finely chopped
1 onion, chopped
1 garlic clove, minced or pressed
1/2 leek, chopped
(you could also use grated potatoes, bell pepper, spinach, mushrooms, etc)

salt and pepper, to taste
3 egg whites

In a saucepan, sauté the veggies, on low heat and covered, until translucent. In a bowl, lightly beat the egg whites. Add the veggies to the egg whites, and pour into a lightly greased frying pan. Cook on medium until the bottom of the omelette is set and, using a plate, flip it over and pour it back into the pan so it cooks on the other side (you will have to grease the pan again). Cook until set.

Wild Rice Tortilla with Carrot Purée

1/2 cup wild rice

2 medium potatoes

1 tsp yellow mustard seeds

1 tsp olive oil

1 onion, chopped

2 tbs fresh time leaves

salt and pepper, to taste

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3 large carrots

2 large pieces orange rind

4 tbs orange juice

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TORTILLA

Put the rice in a saucepan, cover with water and bring to a boil. Cook for 30-40 min until the rice starts to split but is still crunchy. Drain the rice. In the meantime, cover the potatoes with water and boil until they can be pierce with a fork (10-15 min). Let them cool and then grate them in a bowl. Heat up the oil and cook the seeds until they begin to pop. Lower the heat and add the onions and cook, covered, until translucent. Mix the onions, potatoes, and rice in a bowl, and add the thyme, salt, and pepper. Lightly grease a frying pan and pour the mix, pressing it down with a fork so it covers the whole pan. Cook on low heat for 10 min and then cover with a plate and flip it over. Cook the other side for 10 minutes and serve on a plate.

PUREE

in a saucepan, cover the carrots with water and add the orange rind. Boil until tender. Drain the carrots and discard the rind. With a blender or mixer, puree the carrots and orange juice.

Original in Low Fat Low Cholesterol