Page 45 - Diabetes

Crustless Ham Individual Seafood
and Asparagus Quiche
Quiche MAKES 4 SERVINGS

MAKES 6 SERVINGS SERVING SIZE: 1 QUICHE
Crustless Salmon
Nutrients per Serving: Calories Nutrients per Serving: Calories 142, & Broccoli Quiche
138, Total Fat 6g, Saturated Fat Total Fat 4g, Saturated Fat 2g, Protein 20g,
3g, Protein 13g, Carbohydrates 8g, Carbohydrates 8g, Cholesterol 122mg, Dietary MAKES 4 SERVINGS
Cholesterol 25mg, Dietary Fiber 1g, Fiber 1g, Sodium 693mg SERVING SIZE: ¼ OF QUICHE
Sodium 439mg Dietary Exchange: ½ Bread/Starch, 2 Meat
Dietary Exchange: ½ Fat,
1½ Vegetable, 1½ Meat 1 can (6 ounces) crabmeat, drained Nutrients per Serving: Calories 227,
1 can (4¼ ounces) salad shrimp, Total Fat 6g, Saturated Fat 2g, Protein
2 cups sliced asparagus rinsed and drained 25g, Carbohydrates 20g, Cholesterol
(½-inch pieces) 25mg, Dietary Fiber 5g, Sodium 717mg
1 cup fat-free half-and-half
1 red bell pepper, chopped Dietary Exchange: 1 Bread/Starch,
½ cup cholesterol-free egg substitute ½ Fat, 1 Vegetable, 2 Meat
1 cup low-fat (1%) milk or 1 egg and 2 egg whites
2 tablespoons all-purpose 2 teaspoons salt-free seasoning blend ¾ cup cholesterol-free egg
flour
½ teaspoon minced garlic substitute
4 egg whites
2 slices (2 ounces) reduced-fat Swiss ¼ cup chopped green onions
1 egg cheese, torn into small pieces ¼ cup plain fat-free yogurt
1 cup chopped cooked 2 teaspoons all-purpose flour
deli ham 1. Preheat oven to 375°F. Lightly coat four
2 tablespoons chopped individual ramekins or jumbo (3½-inch) 1 teaspoon dried basil
1
fresh tarragon or basil muffin cups with nonstick cooking spray. / 8 teaspoon salt
1
½ teaspoon salt (optional) Combine crab, shrimp, half-and-half, egg / 8 teaspoon black pepper
substitute, seasoning blend and garlic in ¾ cup frozen broccoli florets,
¼ teaspoon black pepper
large bowl. Stir in cheese. thawed and drained
½ cup finely shredded
Swiss cheese 2. Divide mixture among ramekins. Bake 1 can (6 ounces) boneless
15 to 20 minutes or until eggs are set and skinless salmon, drained
1. Preheat oven to 350°F. Com- tops are lightly browned. and flaked
bine asparagus, bell pepper and 2 tablespoons grated
1 tablespoon water in microwav- Serving Suggestion: Serve with a salad Parmesan cheese
able bowl. Cover with waxed of baby spinach, sliced fresh strawberries 1 plum tomato, thinly sliced
paper; microwave on HIGH 2 and fat-free raspberry vinaigrette. Garnish ¼ cup fresh bread crumbs
minutes or until vegetables are with imitation bacon bits, if desired.
crisp-tender. Drain vegetables. 1. Preheat oven to 375°F. Spray
1½-quart casserole or 9-inch deep-
2. Whisk milk and flour in large dish pie plate with nonstick
bowl. Whisk in egg whites and cooking spray.
egg until well combined. Stir in
vegetables, ham, tarragon, salt, 2. Combine egg substitute, green
if desired, and black pepper. Pour onions, yogurt, flour, basil, salt and
into 9-inch pie plate. Bake 35 pepper in medium bowl until well
minutes. Sprinkle cheese over blended. Stir in broccoli, salmon and
quiche; bake 5 minutes or until cheese. Spread evenly in prepared
center is set and cheese is melt- casserole. Top with tomato slices and
ed. Let stand 5 minutes before sprinkle with bread crumbs.
serving. Cut into 6 wedges.
3. Bake, uncovered, 20 to 25
Variations: Add 1 clove minutes or until knife inserted near
minced garlic. Add 2 tablespoons center comes out clean. Let stand
chopped green onion. 5 minutes before serving. Cut into
wedges before serving.
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