Broccoli Quiche with Brown Rice Crust

• 3 cups cooked brown rice
• 1/3 c. reduced fat cheddar cheese
• 6 eggs
• 6 Tbs. egg whites
• 1 1/4 c. milk
• 3 cups cooked chopped broccoli
• 1 c. grated reduced fat sharp cheddar cheese
• 6 green onions, chopped (or red onions is what I had and I sauteed them in chicken broth to soften)
• Salt and pepper to taste

Mix 2 eggs with rice and press into11x13 pan prepared with cooking spray. Bake at 450 degrees for 5-7 minutes.

Mix the remaining ingredients and pour over rice crust. Bake for 30-35 minutes.

Around 200 calories per serving. 10 servings.

Baked Pasta

This recipe is adapted from Iowa Girl Eats. The photo is hers.
Serves 7-9 about 440 calories per serving (if 7 people eat it)

• 4 cups uncooked bowtie pasta
• 1 pkg ground turkey
• garlic salt to taste
• pepper to taste
• 1 jar marinara sauce
• 1 c. parmesan shredded
• 2 c. shredded mozzarella (part skim)

Preheat oven to 400
Cook pasta according to package directions. Brown turkey in large pan and season with garlic salt and pepper. Add marinara sauce and heat on low. When pasta is cooked and drained add to meat mixture. Add parmesan. Place this mixture in a 11x14 inch baking dish sprayed with cooking spray. Top with mozzarella and bake until bubbly (about 20 minutes).

Stir Fry

About 280 calories per serving (including rice). Serves 7

• 1/2 container light firm tofu sliced into squares
• 1 Tbs coconut oil
• 1 cup diced red pepper
• 2 cups broccoli
• 1 cup sliced red cabbage
• 1 &1/2 c shredded carrots
• 2 cloves crushed garlic
• 1&1/2 c shelled edamame
• 2 Tbs. soy sauce
• 20 cashews

In large frying pan or wok cook tofu in coconut oil, and sprinkle with a bit of cayenne pepper, until lightly browned. Push to sides and cook red pepper, broccoli, cabbage, and carrots until softened, and garlic, soy sauce, and edamame and cook until edamame is warmed through toss in the cashews. Serve with 1/2 cup rice per person.

Cream of Broccoli Soup

1. 

About 195 calories per serving


4 cups water
4 cups broccoli florets
2 tablespoons margarine
1 onion, chopped
1 large stalk celery, chopped
1/3 cup all-purpose flour
2 tablespoons chicken bouillon powder
2 1/2 cups 1% milk
1/4 teaspoon ground nutmeg
1/4 teaspoon ground black pepper
1/2 cup reduced fat shredded sharp Cheddar cheese

1. In a medium-sized cooking pot, add water and broccoli florets and bring to boil; reduce heat and cook for about 3 minutes. Drain, reserving all of the water.
2. In a food processor or blender, process half the cooked broccoli until fairly smooth. Chop remaining broccoli and set aside.
3. In a heavy-bottomed cooking pot, melt butter or margarine, add onion and celery and cook for about 3 to 4 minutes until soft. Stir in flour; cook, stirring constantly for about 1 to 2 minutes. Add reserved water and chicken bouillon granules, and bring to boil, stirring constantly. Reduce heat to medium; simmer, stirring constantly until thickened.
4. Stir in milk, nutmeg, pepper, and processed and chopped broccoli, and heat through. Adjust seasonings to taste. Serve garnished with grated cheddar cheese

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Simple Homemade Yogurt

This is a great yogurt! My daughter tells me she thinks it is different than store bought but way better! Here is a link to the video:
http://vimeo.com/9663719

Lighter Sesame Chicken

Originally from Iowa Girl Eats

Ingredients:
1 1/2 cup brown rice
1/2 cup honey
4 Tablespoons sesame seeds
4Tablespoons soy sauce
2 garlic cloves, minced
2 egg whites
4 Tablespoons cornstarch
4 small chicken breasts (12oz), cut into 2″ pieces
salt & pepper
2 Tablespoon vegetable oil
4 green onions, chopped
4 cups broccoli florets

Directions:

1. Prepare rice according to package directions. Meanwhile, combine honey, sesame seeds, soy sauce, and garlic together in a small bowl then set aside. In a separate larger bowl, whisk together egg white and cornstarch until smooth. Season chicken pieces with salt and pepper then add to egg white mixture and toss to evenly coat.
2. In a small saucepan or steamer, steam broccoli until crisp tender then set aside.
3. Heat oil in a large skillet over medium-high heat, then carefully add chicken. Cook for 3-4 minutes a side, or until cooked through. Turn off heat and remove skillet from burner. Add prepared sauce and green onions then toss to combine. Stir in broccoli, then scoop mixture into bowls over cooked rice.

Italian Chicken and Pasta

Heat oven to 375 degrees

• Chop 6 Roma tomatoes, 2 small cans of marinated artichoke hearts, and 3 cloves of fresh garlic. Transfer these to a large bowl and mix with 1 tsp sugar, 2 Tbs flour, and a generous amount of salt and pepper.
• Cut 3 chicken breasts into 2 inch pieces
• Put chicken in class pan and top with tomato mixture
• Cook for about 20 minutes
• Cook pasta while chicken is cooking
• Take out of oven and top with grated mozzarella (the amount you like)
• broil under broiler until bubbly
• Take out of oven and top with fresh basil
• Serve over cooked pasta