Food recipes
Low Fat Quiche
Low Fat Quiche
Ingredients:
For the shells:
12 sheets Phyllo pastry
2 egg whites
1 egg yolk
2Tbs water
For the filling:
1/2tsp butter
½ cup Mushrooms (chopped)
2 egg yolks
4 egg whites
1/2 cup frozen spinach (thawed & drained well)/ Tuna / Chopped or minced
Cooked chicken
200g low fat grated cheese
1 cup Low fat milk
1/4 tsp salt
1/8 tsp ground nutmeg
Method
1. Preheat the oven to 180C. Separate 12 pieces of Phyllo dough and lay on
counter.
2. Cover with waxed paper and then a moist towel to keep the dough from drying
out.
3. Whisk together the egg whites, egg yolks and water. Working quickly spread one
sheet of dough with a light coating of egg mixture making sure not to have the
brush
too damp
4. Top with a second sheet of dough and repeat coating and dough. Each completed
one
will be four leaves thick with coating between each leaf.
5. Cut into 3-inch squares and place a square over a mini muffin cup pressing down
gently to form a cup. When the 12 cups are filled in a mini-muffin tin place in the
preheated oven.
6. Bake for approx. 7 - 10 minutes until the dough cups are golden brown.
7. Melt the butter in a non-stick sauté pan. Add the mushrooms, sauté.
8. Whisk together the egg yolks & egg whites. Fold in the spinach, cheese, milk,
salt and nutmeg.
9. Place about 2 Tablespoons of mixture in each cup and place muffin tin in the
oven. Bake for about 15 minutes until the quiche is set.
32.
Meaty Hot Pot
Ingredients
300g Ostrich Steak, cubed into bite sized pieces
Lean – low cholesterol
1/2 Onion, finely chopped
Good for congestion
10ml Olive oil
Unsaturated fat
1 Garlic clove, minced
Good for immunity
15ml Beef stock powder
350ml Beer (Yes! Beer)
2.5ml Mustard Powder
500ml Frozen mixed vegetables
Mixed nutrients (vitamins and
minerals)
125 cup Pearled barley, uncooked
High source of soluble fiber – great for
colon; slow release therefore lots of
energy
Method
1. Heat the olive oil and fry the onions and meat cubes until browned.
2. Add the remaining ingredients.
3. Cover and simmer for about 45 minutes, stirring occasionally.
Serves 4
33.
Mediterranean Couscous
Ingredients:
For the shells:
12 sheets Phyllo pastry
2 egg whites
1 egg yolk
2Tbs water
For the filling:
1/2tsp butter
½ cup Mushrooms (chopped)
2 egg yolks
4 egg whites
1/2 cup frozen spinach (thawed & drained well)/ Tuna / Chopped or minced
Cooked chicken
200g low fat grated cheese
1 cup Low fat milk
1/4 tsp salt
1/8 tsp ground nutmeg
Method
1. Preheat the oven to 180C. Separate 12 pieces of Phyllo dough and lay on
counter.
2. Cover with waxed paper and then a moist towel to keep the dough from drying
out.
3. Whisk together the egg whites, egg yolks and water. Working quickly spread one
sheet of dough with a light coating of egg mixture making sure not to have the
brush
too damp
4. Top with a second sheet of dough and repeat coating and dough. Each completed
one
will be four leaves thick with coating between each leaf.
5. Cut into 3-inch squares and place a square over a mini muffin cup pressing down
gently to form a cup. When the 12 cups are filled in a mini-muffin tin place in the
preheated oven.
6. Bake for approx. 7 - 10 minutes until the dough cups are golden brown.
7. Melt the butter in a non-stick sauté pan. Add the mushrooms, sauté.
8. Whisk together the egg yolks & egg whites. Fold in the spinach, cheese, milk,
salt and nutmeg.
9. Place about 2 Tablespoons of mixture in each cup and place muffin tin in the
oven. Bake for about 15 minutes until the quiche is set.
32.
Meaty Hot Pot
Ingredients
300g Ostrich Steak, cubed into bite sized pieces
Lean – low cholesterol
1/2 Onion, finely chopped
Good for congestion
10ml Olive oil
Unsaturated fat
1 Garlic clove, minced
Good for immunity
15ml Beef stock powder
350ml Beer (Yes! Beer)
2.5ml Mustard Powder
500ml Frozen mixed vegetables
Mixed nutrients (vitamins and
minerals)
125 cup Pearled barley, uncooked
High source of soluble fiber – great for
colon; slow release therefore lots of
energy
Method
1. Heat the olive oil and fry the onions and meat cubes until browned.
2. Add the remaining ingredients.
3. Cover and simmer for about 45 minutes, stirring occasionally.
Serves 4
33.
Mediterranean Couscous
Printed from https://recipe.bluelayer.org/recipe/67898/low-fat-quiche