When the weekend comes, I think of brunch. Brunch is like the best of everything: a little salty, a little sweet, a little tangy and incredibly comforting. This weekend, I decided I needed some homemade brunch and opened up the fridge to see what I could make. The dish I ended up with is a bit of an anything goes, everything but the kitchen sink quiche recipe. The best part is you can add anything you like and by sticking to a few simple rules, you can keep it healthy and lower in calories
3/4 cup egg whites
4 whole eggs
6 stalks asparagus, chopped
1 leek, trimmed, cleaned and sliced
1 tomato, chopped
2 sliced nitrate/nitrite-free ham
1 tsp. olive oil
2 tbsp. nonfat Greek yogurt
1 tbsp. herbed goat cheese
1 tsp. salt
1/2 tsp. pepper
1. Preheat oven to 375°. Spray a nonstick pie pan with coconut oil or olive oil cooking spray
2. Over medium high heat, heat 1 tsp. olive oil. Add vegetables and ham and saute until the leeks are soft. Transfer to pie pan and let cool for 5 minutes.
3. In a separate bowl, combine egg whites, eggs, yogurt, goat cheese, salt and pepper and whisk well.
4. Pour the egg mixture over the vegetable and ham mixture and place in preheated oven for 45 minutes or until the top is golden and the egg mixture is cooked through.
A few rules to change this up and still keep it healthy:
» Maintain the same proportions. By substituting some of the eggs with egg whites, you cut the calories and the cholesterol while still maintaining the creamy texture the yolk gives.
» Change up your cheese but don’t overdo it. Add some parmesan, cheddar or feta cheese but keep it to 1 tbsp. to keep the calories in check
» Add a variety of veggies: Don’t like asparagus? Change it up with bell peppers, mushrooms, spinach or zucchini
» Change or omit the meat: Use turkey sausage or turkey bacon but make sure to find one that is preservative-free and keep it to 2-3 slices of turkey bacon and 2 links of turkey sausage.