Wanted to title this post “Fish Quiche” but it just did not sound right 🙂 In fact, you can make it with any kind of fish canned in water, or leftover baked fish.
1 pouch of light tuna or salmon (60 g or 2.1 oz)
1 egg, lightly beaten
1 teaspoon of ff Greek yogurt
1 teaspoon of fat-free mayo (such as Banquet or Walden Farms)
1 large shiitake or 2 smaller button mushrooms
1 small shallot, diced
Salt, pepper to taste
Pinch of tarragon, spray of truffle-infused oil (optional)
FF non-stick spray
1. Dessert (of course!!!) – sweet puffs glazed in raspberry-flavored chocolate
That is quick and easy recipe, but very versatile – if sliced thinly, deli-style, it can be used for breakfast, or it can be used for salads or as a main dish. When prepared this way, meat remains soft and juicy.
Remove all fat from chicken breast. Preheat oven to 400F.
Mix 1 tbsp of balsamic vinegar with a bit of prepared mustard, tarragon, sumac (or other spices of your choice), salt and pepper.
Rub chicken breast with this marinade, let it stand for 5 min, spray baking dish with non-stick spray, and bake chicken for 30 min.
Fat-free Quiche Lorraine does not have a crust but is still very good and proper for the “attack” phase of a diet.
It is delicious both hot and cold. The amount makes for two servings.
Makes 4 light and fluffy waffles. Appropriate for “attack” phase.
64 oz (2 tubs) of plain non-fat yogurt yield about 16 oz of quark. Appropriate for “attack” phase.