Mini Breakfast Quiche

For years we have been told that breakfast is the most important meal of the day, but for many people, it seems to be the hardest meal to get in each day.   It's an afterthought, something to be crammed in between getting ready for the day and rushing out the door.  But the right breakfast can really set the tone for the day.  Eating soon after waking revs the metabolism and boosts energy. A breakfast high in carbohydrates, like a bowl of cereal, can leave you feeling hungry midmorning, but balancing carbs with protein helps to keep you full until it's time to eat again. 

These mini breakfast quiches are a great source of protein, just add a piece of fruit or a glass of skim milk for an energy boosting carbohydrate.  These quiches will stay good in the refrigerator for about a week, or freeze for several months.  Just pop in the microwave to heat.  

Mini Breakfast Quiche

1 container  (16 oz.) low fat Cottage Cheese or part skim Ricotta cheese

1 pkg.  (10 oz.) frozen chopped spinach, thawed, well drained

1/2 cup diced onion

1/2 cup sliced mushrooms

1 cup  shredded part-skim mozzarella cheese

4 eggs, beaten or 1 cup egg substitute

1/3 cup  freshly grated Parmesan cheese

1 tsp.  The Delicious Dietitian Italian Spice Blend

Non-fat cooking spray

Heat oven to 350ºF.  Spray muffin tin with cooking spray.  

Spray non-stick skillet with cooking spray, add onions and mushrooms and saute until onions are translucent and mushrooms are soft.  

Mix all ingredients until blended.

Spoon mixture evenly into muffin tin.  

Bake 20 min. or until centers are set and edges are slightly browned.  Serving size, 1 quiche.  

Meatloaf Minis

Nothing says home cooking like meatloaf.  As All-American as apple pie, there are as many meatloaf recipes as there are home cooks.  Meatloaf is easy to prepare and relatively inexpensive.  The twist to this recipe is to make the meatloaf in a muffin tin.  The minis guarantee portion control, and leftovers can be frozen in a zip top plastic bag and reheated for single serving lunches or dinners.  Serve the meatloaf minis with roasted potatoes or mashed cauliflower and your favorite steamed green veggie.  

Meatloaf Minis 

1 teaspoon olive oil
1 cup finely chopped onion
1/2 cup finely chopped carrot
1 teaspoon dried oregano
2 garlic cloves, minced
1 cup ketchup, divided

1 1/2 pounds ground beef, extra lean (raw)
1 cup finely crushed low sodium saltine crackers (about 20)
2 tablespoons prepared mustard
2 tablespoons The Delicious Dietitian Italian Spice Blend
1 teaspoon Worcestershire sauce
1/4 teaspoon freshly ground black pepper
2 large eggs
Cooking spray


Preheat oven to 350°.
Heat the olive oil in a large nonstick skillet over medium-high heat. Add chopped onion, chopped carrot, dried oregano, and minced garlic; sauté 2 minutes. Cool.
Combine onion mixture, 1/2 cup ketchup, and the remaining ingredients except cooking spray in a large bowl.
Spoon the meat mixture into 12 muffin cups coated with cooking spray. Top each with 2 teaspoons ketchup. Bake at 350° for 25 minutes or until a thermometer registers 160°. Let stand for 5 minutes.  Serving size 2 minis.  

The Delicious Dietitian Southern Ranch Dressing

Oil and vinegar is usually the salad dressing recommended by dietitians, but sometimes a craving for, cool, creamy ranch overtakes even the best intentions.  For those times, this low fat ranch dressing is sure to please!  Much better than the store-bought stuff, fresh herbs and The Delicious Dietitian Southern All Purpose Spice blend add fantastic flavor, and the Greek yogurt adds just the right touch of creaminess.  Serve over your favorite salad or as a dip for fresh veggies.

The Delicious Dietitian Southern Ranch Dressing

¾ cup olive oil mayonnaise

¾ cup plain fat free Greek yogurt

1 tbsp. lemon juice

1 cup skim buttermilk 

1 small bunch chives

Small handful parsley

1 clove garlic, chopped

1 tsp The Delicious Dietitian Southern All Purpose Spice Blend
Freshly ground black pepper

Directions:

Combine all of the ingredients in a blender or food processor starting with ¼ cup of the buttermilk and blend for 10 seconds.  Check the consistency and taste and blend in additional buttermilk as desired.  Taste and adjust seasonings as necessary.  Store in an airtight container (we like a Mason jar) in the refrigerator.  

Homemade Spaghetti Sauce

Jarred spaghetti sauce can help busy moms get dinner on the table in a hurry, but that convenience comes at a price- namely super high levels of sodium and added ingredients.  Depending on the brand, jarred pasta sauce can range from 300-1,000+ mg sodium per serving.  

Make your own instead, and cut the sodium to almost nothing!  Make a large batch and freeze in zip-top plastic bags for the convenience of the jar-without the sodium and added ingredients.  

Homemade Spaghetti Sauce

2 cans whole peeled No Sodium Added Tomatoes, rinsed, drained and chopped

2 tablespoons extra-virgin olive oil

1 red onion, finely chopped

3 garlic cloves, thinly sliced

2 Tbsp The Delicious Dietitian Italian Spice Blend 

Pinch chili flakes

Heat a large saute pan over medium high heat. Add the olive oil. When the oil is hot, add the onions and garlic and saute for 2 minutes. Add the Italian Spice blend and chili flakes and saute until the garlic begins to turn golden brown. Add the tomatoes and stir well. Lower the heat and cook slowly until the liquid is reduced, about 15 minutes.  Store in refrigerator 3-4 days, or freeze up to 6 months.