I've updated my crustless quiche recipe which has been a staple for breakfast lately. Yes, I run the oven in the summertime. lol I've been reading up on how healthy cottage cheese is, but have never eaten it so I was trying to figure out a way to incorporate into my diet, then thought I can just throw it into my quiche! Cottage cheese is high in protein, a slow digesting complete protein that will keep you full longer. It has essential amino acids (which help rebuild and repair muscle fibers), vitamin B-12, calcium, electrolytes, and the mineral phosphorus. Try to look for a low sodium cottage cheese if you can, and know that fat-free cottage cheese is much higher in carbs.
This weekend I made two of quiches and put one in the freezer for next week. Here's the portion size which I eat with ¼ avocado and fruit (peach, nectarine or watermelon) and together makes 300 calories.
6 egg whites (8oz liquid egg whites)
½ cup cottage cheese (full fat)
¼ ts black pepper
½ ts salt
1/8 ts garlic powder
mushrooms or red bell pepper (optional)
1. Preheat oven to 375. Spray 9-inch pan then line with parchment baking paper which makes for easy removal and cleanup.
2. Spray a frying pan and caramelize onions. Add in vegetables if using.
3. In a bowl combine eggs, egg whites, cottage cheese, and spices. Add cooked veggies, then pour into pan.
4. Bake for 40 min.
5 servings, 160 calories, 4g carbs, 20g protein
Caramelized Onion and Mushroom Quiche
Caramelized Garlic Tart