Crustless Quiche Cups

Today was my day off, yay! I started my morning off by relaxing on the couch watching this week’s episode of “The Following” with my big cup of coffee. And then I made some Crustless Quiche Cups for breakfast! Perfectly pre-portioned, low carb and high protein. I made mine in a 6-cup jumbo muffin pan, so if you use a 12-cup muffin pan, be sure to adjust the cooking time.

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What you need:
1-2 teaspoons olive oil
2 garlic cloves, chopped
1/4 cup chopped onion
1/3 cup chopped red bell pepper
1/3 cup chopped green bell pepper
6 eggs
1.5 cups liquid egg whites (~8 egg whites)
1/4 cup milk
Thin slices of cheddar cheese (~2 ounces total)
Cooking spray

Preheat oven to 350 degrees. Grease your muffin pan using cooking spray and set aside. Heat oil in a medium sized frying pan on low.
Add garlic, veggies, salt and pepper and saute for 8-10 minutes, stirring every few minutes.

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While veggies are cooking, whisk together eggs, egg whites and milk.

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Divide egg mixture evenly between your muffin cups, and spoon veggies into each cup.

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Top with thin slices of cheese

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Pop them in the oven for 25 minutes or until the centers are set!

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YUMMY!

Calories: 153
Fat: 9 grams
Carbs: 3 grams
Protein: 16 grams

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A HEALTHY DIET IS NOT EXPENSIVE. PERIOD.

It irritates the living hell out of me when someone says, “I can’t afford to eat healthy.” My head explodes when they add on, “…and that’s why I still hit the drive-thru.” WHAT? ARE YOU KIDDING ME? To ANYONE who thinks this, PAY ATTENTION. If you REALLY think that you save money on lunch or dinner by going to McDonald’s, Wendy’s, Burger King, WHATEVER it is, think of it this way: you are loading your body with simple carbohydrates, saturated fats, trans fats (I just scanned through the nutrition information of McDonald’s menu and found that more than half of their food contains trans fats, known to increase “bad” cholesterol and decrease “good” cholesterol and a contribute to heart disease. Take a look: http://nutrition.mcdonalds.com/getnutrition/nutritionfacts.pdf¬†and read more about trans fats here.), and MINIMAL fiber. Hardly anything you eat from a fast food restaurant is likely to keep you satisfied for long. (If you’ve seen “Supersize Me,” remember how Morgan was hungry again soon after his meal at McDonald’s?) Anyway, you’re loading your body with not-so-good stuff that can contribute to a number of health problems: heart disease, diabetes, high cholesterol, high blood pressure, cancer, just to name a few. Think of how much money you’d have to spend on visits to the doctor and medications, and it would be even worse if you don’t have insurance. So what would you rather do: eat healthy, take care of your body and reduce the risk of health problems or eat to death?

I would say I’m moderately frugal when it comes to grocery shopping. I shop for what’s on sale and in season, I buy almost everything generic, I make what I can from scratch (not only cheaper in most cases, but also healthier), I don’t eat out often and my family gardens so that we have lots of fresh veggies in the summer and fall. I’ve kept my receipts from the last week or so to calculate how much each meal is costing me. I’ll do the same thing tomorrow (hopefully with pictures). Here is today’s breakdown:

Cost of Breakfast: $0.90
16 ounces of coffee (~2 tablespoons Maxwell House grounds): 30.6 ounces for $6.99 = 6 cents
2 tablespoons of Hannaford half and half: 32 ounces for $1.59 = 6 cents
1 Eggland’s Best large egg: one dozen for $2.49 = 21 cents
3 Great Value (liquid) egg whites: $3.88 for 32 ounces = 58 cents

Cost of Lunch: $0.59
2 bananas (~10 oz. total): 57 cents per pound = 36 cents
2 tablespoons of Hannaford Natural PB: 16 ounces for $2.99 = 21 cents
1 teaspoon of Price Chopper cocoa powder: 8 ounces for $2.99 = 2 cents

Cost of Snack #1: $0.72
1.5 ounces of Hannaford mozzarella cheese: 16 ounce block for $3.68 = 35 cents
1 Thomas’ Bagel Thin: 8 for $2.99 = 37 cents

Cost of Snack #2: $1.60
6 oz. container of plain Chobani = 99 cents
1 cup of Great Value frozen fruit: 64 ounces for $7.98 = 61 cents

Cost of Dinner: $3.62
4 ounces Price Chopper whole wheat pasta: 15 ounces for $1 = 27 cents
2 tablespoons Filippo Berio olive oil: 25 ounces for $6.99 = 28 cents
5 ounces of shrimp: $7.99 per pound = $2.50
1 tablespoon of Price Chopper parmesan cheese: 8 ounces for $2.99 = 7 cents
4 ounces of asparagus: $1.99 per pound = 50 cents

Total for the day: $7.43. On a normal day, I wouldn’t have shrimp, but Mama was cooking and I wanted some. I’ll do this again tomorrow, and I’ll have pictures!