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Vegetable Egg Quiche

Hello everyone and Happy Wednesday!  Half way through the work week!  Woohoo!  Well so far this week, I have been doing my workouts, well today I did toning of legs and abs and this evening I went for a 1mile speed walk.  Not great, but honestly, my arms and legs are really sore,so I’m giving them a rest.  Tomorrow is strength training with cardio, so everyday I am making sure I do a little!

I have been working on my blog.  I realized that my pictures, well kind of suck!  So I have been going through them and trying to fix them up.  I realized if I turn the lights out, I won’t get that yellow tone that seems to be in all my pictures. With yellow walls and the lighting, everything is yellow! Plus I use to much contrast.  So if you go through my recipes you’ll see I have fixed some of them up.  I’m still working on them I have about 1/4 of them left to do.

Ok for my promise.  I promised you my healthy, full of protein breakfast I had on Sunday.  This is so easy and the best part is, I can take it to work and have it for breakfast.  This is also makes for a good snack.

This is my Vegetable Egg Quiche.  I made it with peppers, onions, broccoli and spinach.  You can make it with any veggie you like.  It’s a great way to use up veggies or those odds and ends.  You can put chicken, bacon, turkey, sausage or ham in it.  Also cheese!  I have cheddar in this quiche.


In a frying pan, I added a tsp.of olive oil and sauteed my veggies till soft.

In a separate bowl I mixed the eggs, milk and spices and put the cooked veggies in it and poured into a pie plate.  Topped with tomatoes!

In a 400 degree oven it goes for for 25 minutes.

Out of the oven it came,let it cool and eat!

Vegetable Egg Quiche

1/4 Cup onion – Diced

1/2 Sweet Bell Pepper – Diced

1/3 Cup Broccoli – chopped

3 tsp.of minced garlic

Cups fresh spinach

1 tomato – sliced

1 Cup egg substitute or 4 eggs

3/4 Cup of non-fat milk

1/4 cup shredded cheddar cheese – fat free

Dash Salt & Pepper

1/4 tsp of Parsley

1/4 tsp of Oregano

Directions:

Preheat oven to 400  Spray a pie pan with cooking spray, set aside.  
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In a skillet, add onion, garlic, pepper, and broccoli. Cook until tender, about 7 minutes.  Add spinach and cook until wilted.
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In a bowl, add egg, milk, cheese and seasonings and wisk together.Add cooked vegetables to egg mixture. Stir. Pour into a pie dish and top with sliced tomatoes.
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Bake in oven for 25 minutes, until egg mixture is cooked.
Serves 4 BIG slices
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Calories per slice:  79,  Fat:  .3,  Cholesterol:  1.2,  Sodium:  217,  Potassium:  352,  Carbs:  7.7,  Fiber:  1.5,  Sugar:  2.4,  Protein:  11.2
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Not to shabby!  I have been eating this for breakfast all week!   Just pop in the microwave  oven for 45 seconds and I top it off with some Franks Hot Sauce!  Yum!!  You could also make these in a muffin pan for quick grab and go breakfast,plus it will freeze well.
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