Morning Quiche Cups

This is a great breakfast that I got out of the South Beach Diet Book and really enjoy making! This comes in handy for those who are short on time in the morning. You can make these, and either eat’em or freeze’em. We have played with the ingredients a few times to make it to our likes

1- 1 oz package of frozen chopped spinach
3/4 cup liquid egg substitute
3/4 cup shredded reduced fat cheese
1/4 cup diced green bell peppers
1/4 cup diced onions
3 drops hot pepper sauce (optional)

Microwave spinach for 2 1/2 minutes on high. Drain the excess liquid.Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.
Combine the egg substitute, cheese, peppers,onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 for 20 minutes, until a knife inserted in the center comes out clean.

** Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetable and reduced- fat cheeses may be used.

Luxury Key Lime Pie

Here’s a low-carb dessert that I came across a few years ago in Fitness Magazine. I think this is one of the best summer desserts!

Ingredients for Pie Shell:

* 2 packets Splenda
* 3 Tablespoons butter, melted
* 1/2 teaspoon coconut extract

Ingredients for Key Lime Filling:

* 16-oz cream cheese, softened
* 1 large package Sugar-Free Lime Jell-O
* 2 packets Splenda
* 1/3 cup boiling water
* 1/3 cup cold water
* 1/2 cup heavy cream
* 1/2 teaspoon coconut extract

Prepare pie shell: Melt butter in a small bowl. Add almond flour, sweetener and half the coconut extract. Mix well.Press firmly into bottom and up sides of 8 inch pie plate and refrigerate until firm.

In a small bowl, whip the heavy cream with sweetener until peaks form. Set aside. While it is being whipped, bring water to boil. Mix the jello with 1/3 cup boiling water until all the gelatin has dissolved. Then, add cold water and stir. For the next step you need a big bowl with HIGH sides. Put gelatin in bowl. Slowly add in the cream cheese (add each 8-oz package in 4 chunks) and continue to beat with a mixer at slow speed. After all cream cheese is added, put in the remaining coconut extract and beat at high speed until smooth. Then, carefully fold in the whipped cream. Use a spatula to scrape mixture into the pie pan and spread around. Sprinkle extra ground nuts on top. Refrigerate several hours or overnight to allow Jell-O to set thoroughly.

Makes 8 servings.

Salmon and Edamame Penne

Chef Sarig Agasi’s Salmon Penne.

Salmon and Edamame Penne

1/4 cup red onion, diced
1/4 cup green bell pepper, diced
3 teaspoons extra virgin olive oil
1/8 cup green Manzanillo olives (about 10), diced
1/8 cup capers
1 tablespoon fresh sage, chopped
1 tablespoon fresh oregano, chopped
1/4 cup yellow onion, diced
2 medium tomatoes, diced
6 ounces whole-wheat penne pasta
1/2 cup edamame
10 ounces (two five-ounce portions) wild salmon, with skin

Sauted onion and pepper in one teaspoon of olive oil for three minutes. Stir in olives, capers, and herbs. Remove from heat. In a pot, saut?ellow onion in one teaspoon of olive oil until golden brown. Add tomatoes. Cover and cook over low heat for 10 minutes. Remove from heat and mix in the pot with a hand blender. Stir in olive mixture. Set aside. Boil pasta according to package directions, adding edamame about two minutes before pasta is ready. Drain. Heat one teaspoon of olive oil in a nonstick saut?an over high heat, cook salmon, skin side down, for one minute. Lower heat to medium and cook for another five minutes. Flip and cook for another minute. In a bowl, mix pasta with three-quarters of the tomato sauce. Plate two portions. Top pasta with salmon and distribute remaining sauce across salmon.

Another Great Summer Dish

Power Bar – Solis Style

Here’s a Power Bar that I have been making for a few years.  I’m no sure who the originator is, but I have been tweeking it along the way.

In a mixing bowl mix together this dry mixture.

-3 cups of Old Fashion Oats (I use Quaker)

-1/2 cup of quick oats

-1 1/2 cups of fat-free dry milk

-4 scoops of vanilla flavor Whey Tech protein powder(I use Vitamin Shoppe brand)

-2 tbl sp. of cinnamon powder

In a seperate bowl blend together this liquid mixture…

- 1/4 cup of Orange Juice with no pulp (I use Tropicana Lite and Healthy)

- 1/4 cup of Egg Whites

- 1/2 cup of  all-natural/no-sugar Apple Sauce

- 1 cup sugar-free maple syrup

- 1 tsp. vanilla extract

While mixing the dry mixture on low, slowly add in the liquid mixture. Once all the liquid mixture added, blend on a medium setting for about 3 minutes. With a wood spatula crap the sides of the bowl as well as the bottom to make sure all the powder is mixed in. Blend on medium for another minute.

- Pre-heat oven to 325

- Lightly coat a 9×11 glass baking dish with cooking spray.

-  Pour mixture into the coated baking dish and spread it out evenly.

- Bake for 20-25 minutes

- Let it cool for about 1 hour.

- Top with All Natural Peanut Butter (about 2 cups)

Crab and Green Bean Salad

Many of you inquired about cookbook author,Chef Patricia Wells’ recipe from Runners World magazine (July 2009). Well , it was easy to make and it came out VERY good! With that said….here is the recipe for the Crab and Green Bean Salad.

10 oz. – green beans trimmed to 1/2 in. pieces

2 table spoons of sea salt

1 cup of 2% plain greek yogurt

1 tablespoon of Dijon mustard

1/4 teaspoon fine sea salt

4 tablespoons of fresh chives

1 Granny Smith apple, peeled and cubed

1 ripe avocado, peeled and cubed

8 oz of cooked lump crabmeat ( I used lobster)

Cook the beans and add them to the rest of the ingredients.

I also added some pepper and sliced almonds and raisins.

ENJOY Everyone =)