A frequent complaint of phase l South Beachers is “I don’t have time to cook breakfast, so what can I have that is within guidelines that will get me out of the house on time?” Usually, someone who has been following a South Beach based lifestyle for a while will offer some great breakfast ideas. Crustless quiches are a favorite as they meet phase 1 guidelines and can be made ahead of time.
Here is one of my favorite creations. Makes 4 servings each with approximately ½ C veggie (measured after sautéing), 2 protein servings and some fat; 155 calories, 9 grams carbs, 7 grams fat, 14 grams protein (made with egg substitute)
2 C chopped mushrooms
¾ C chopped roasted red peppers (from jar), squeezed of liquid
½ C chopped artichoke hearts (in water, not marinated), squeezed of liquid
½ C finely chopped green onions
6 eggs (or egg substitute equivalents)
1 ½ oz goat cheese
½ oz grated parmesan
Liberal sprinkling of herbes de Provence
Saute veggies in EVOO and herbes de Provence until softened and warmed through. Place in a round cake pan sprayed lightly with cooking spray. Cover with eggs and add goat cheese in small drops. Top with parmesan.
Cook in 350 degree oven for 25 minutes, or until set. Store in fridge.
Serve warmed or cold.
It's delicious and the beauty of these quiches is that you can use whatever veggies you like or have on hand. Give it a try, even if you aren’t a South Beacher I think you’ll enjoy the flavors and convenience.
Suggestions for easy, healthy breakfasts?