CLASSIC QUICHE RECIPE AND OTHER LOW CALORIE MEALS

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DEBUNKING THE FITNESS MYTH:

A USER'S GUIDE TO HEALTH, WEALTH, AND HAPPINESS

by Judee Shipman

CHAPTER 18

CLASSIC QUICHE RECIPE AND MORE

Scroll down for a classic Quiche Recipe, and many other satisfying, low calorie meals.  


All of the recipes shown here are low in sugar, low in fat, easily prepared, and delicious. 

Each carefully measured portion contains right around 350 calories, but is still an adequate hunger solution that can last up to three hours, especially if you are a female. 


If you want to be creative, you can alter this Quiche Recipe by adding any kinds of vegetables you like, to go with whichever is your favorite kind of cheese. 

Despite that this section pertains to lunchtime meals, there is no reason why you can’t enjoy this versatile Quiche Recipe any time of the day or night.

For another versatile Quiche Recipe, visit the links below, or just make up a Quiche Recipe.

You can even invent your own unique Quiche Recipe and post it online. 


MIDDAY MEALS

Easy Cheesy Spinach and Ham Quiche Recipe


Ingredients


  • 1 frozen pie shell, thawed
  • 1/2 Tbsp olive oil 
  • 1 clove garlic, minced
  • 1/2 bunch fresh spinach, rinsed, dried, and stemmed 
  • 2 oz ham, sliced or cut into 1/4” cubes
  • 1/2 cup shredded cheese (your choice!)
  • 4 eggs
  • 3/4 cup milk
  • 1/4 cup half and half
  • 1/4 tsp salt 
  • 1 pinch nutmeg


Total Calories under 350 per serving


Directions:


  1. Preheat your oven to 375°F.
  2. Place pie shell on center rack and bake for about 8 minutes, or until very lightly toasted. 
  3. Heat olive oil in a large skillet over a medium heat.
  4. Add garlic and stir for 30 seconds, then add spinach and cook for 5 minutes, until spinach is wilted. 
  5. Combine in a mixing bowl ham, cheese, eggs, milk, half-and-half, and the cooked, well drained spinach. 
  6. Season with salt to taste, and add a pinch of nutmeg. 
  7. Pour the mixture into the pastry shell and bake for about 12 minutes, until quiche is lightly browned.  
  8. Remove quiche when ready and cut it into 8 slices. 
  9. Serve hot. 


Classic Grilled Cheese Sandwich 


Ingredients                      Calories 


  • 2 slices bread            140  (Hostess)
  • 2 slices cheese          180
  • 10-15 fresh grapes     30

Total Calories                   350


Directions:


  1. Toast the bread in a toaster, and put it on a plate.
  2. Add the cheese and make a sandwich.
  3. Put the sandwich in a microwave for 15-30 seconds.
  4. Return sandwich to the plate and garnish with grapes. 





Classic BLT 


Ingredients                                Calories 


  • 2 slices bread                       140  (Hostess)
  • 4 slices pork bacon               172
  • 2 Lettuce leaves                       2
  • 1/2 small tomato, sliced          13 
  • 1 Tbsp (or 1 packet) ketchup   20

Total Calories                              347


Directions:


  1. Toast the bread if desired.
  2. Cook bacon in skillet over medium high heat until crisp.
  3. Wrap bacon in paper towels to drain excess fat. 
  4. Put bread (or toast) on a plate.
  5. Spread ketchup on the bread.
  6. Place lettuce leaves and tomato slices on the ketchup layer.
  7. Add the bacon, and top it off with the other slice of bread. 





Maple Mustard BLT 


Ingredients                       Calories 


  • 1 tsp maple syrup            17
  • 1 Tbsp prepared mustard   9
  • 4 slices turkey bacon      168
  • 2 slices bread                 140  (Hostess)
  • Lettuce leaf                       0
  • 1/2 small tomato, sliced   13 

Total Calories                       347


Directions:


  1. Toast the bread, if desired. 
  2. Mix mustard with maple syrup and spread it on the bread slices. 
  3. Build a sandwich using all the above ingredients. 

Bacon Avocado Sandwich 


Ingredients                             Calories 


  • 2 slices bread                    140  (Hostess) 
  • 1/2 small avocado, sliced    110
  • 1 tsp lite mayo                     16  
  • 2 slices turkey bacon            84
  • 2-3 slices tomato                 10

Total Calories                           360


Directions:


  1. Toast bread of desired.
  2. Spread mayo on one of the bread slices.
  3. Cook turkey bacon in a skillet over medium high heat until crisped.
  4. Make a sandwich of all the ingredients. 


Pizza Slice 


Ingredients                                      Calories 


  • 1 slice pizzeria plain cheese pizza   270  
  • 1 cup pineapple chunks                   74

Total Calories                                      344


Directions:


  1. Season your pizza slice with your chosen herbs and spices. 
  2. Put pineapple on the slice of you like, or enjoy the fruit separately.





Personal Pizza Party For One 


Ingredients                                    Calories 


  • 1 (6”) flour tortilla                              93 
  • 1/3 cup tomato sauce                         33 
  • 2 oz shredded mozzarella cheese       200  
  • 4 Tbsp any raw fruit/veg toppings        20
  • Salt, pepper, garlic powder, basil, herbs, spices of your choice (0 cal) 

Total Calories                                        346


Directions:


  1. Preheat oven to 500°F.
  2. Spread tomato sauce evenly on the tortilla. 
  3. Add fruit and/or veggie toppings. 
  4. Sprinkle shredded mozzarella cheese on top.
  5. Season with salt, pepper, garlic, fresh basil, and herb mix. 
  6. Bake for about 15 minutes, or until the crust is crispy. 

Buttery Noodles With Fresh Vegetables 


Ingredients                                    Calories 


  • 1 cup cooked egg noodles                220  
  • 1 Tbsp low fat margarine, divided       26
  • 1 flat Tbsp grated parmesan               21  
  • 1 cup onion, black olive, capers, and/or mushroom, chopped                          83                                    
  • Salt, pepper, garlic powder, basil, herbs, spices of your choice                                     0

Total Calories                                        350


Directions:


  1. Bring some water to a boil in a pan. 
  2. Add egg noodles and cook for 5-10 minutes, stirring occasionally, until tender.
  3. Drain noodles and transfer them to a bowl.
  4. Blend half of the margarine with the noodles.
  5. Put the other half of the margarine into a heated skillet, and sauté the vegetables until tender, about 5 minutes. 
  6. Pour the vegetables over the pasta.
  7. Season to taste. 
  8. Sprinkle with parmesan cheese.  




Pasta Marinara


Ingredients                                  Calories 


  • 1 cup cooked spaghetti             220  
  • 1/2 cup tomato sauce                 50
  • 1 chopped tomato                      27  
  • 1 slice onion, chopped                10
  • 2 flat Tbsp grated parmesan       42
  • Salt, pepper, garlic powder, basil, herbs, spices of your choice                             0

Total Calories                                 349


Directions:


  1. Put the spaghetti into boiling water with a dash of salt. 
  2. Cook 5-10 minutes until tender, stirring occasionally. 
  3. Drain the pasta and transfer it to a bowl.
  4. Heat the sauce in a skillet over a medium high heat.
  5. Add the tomato, onion, and seasonings. 
  6. Pour the sauce over the pasta.
  7. Sprinkle with parmesan cheese. 





BBQ Pork Sandwich 


Ingredients                                    Calories 


  • 2.5 oz fresh cooked pork           173
  • 2 slices bread                           140  
  • 2 Tbsp barbecue sauce                25
  • 1/2 tsp oil                                  20
  • Salt, pepper, spices                       0

Total Calories                                  358


Directions:


  1. Spread the oil in a skillet with your fingers to coat the inner surface. 
  2. Chop the pork into bite sized pieces.
  3. Toast the bread in a toaster, if desired. 
  4. Heat the oil in the skillet at medium high.
  5. Add the pork and cook until the meat is browned, about 3-5 minutes. 
  6. Add the barbecue sauce and stir just until heated. 
  7. Remove from heat. 
  8. Put one slice of bread on a plate.
  9. Pour the BBQ pork over the bread slice, and top with the other slice. 

DEBUNKING THE FITNESS MYTH

INTRODUCTION    

CHAPTER 1   (Wealth Through Exercise) 

CHAPTER 2   (Fitness the Old Fashioned Way)

CHAPTER 3   (11 Common Exercise Myths)

CHAPTER 4   (Food List and Nutrition)

CHAPTER 5   (Health Tips And More)

CHAPTER 6   (Alternative Health And Exercise)

CHAPTER 7   (How To Eat Whatever You Want)

CHAPTER 8   (10 Common Nutrition Myths)

CHAPTER 9   (How To Start Saving Money)

CHAPTER 10  (Free Work From Home Money)

CHAPTER 11  (Well Paid Jobs)

CHAPTER 12  (Start A Business: Real Estate) 

CHAPTER 13  (Best Market Stock Investments)

CHAPTER 14  (Start a Business)

CHAPTER 15  (Quotes About Happiness)

CHAPTER 16  (Spiritual Wealth and a Bible Story)

CHAPTER 17  (Delicious Quick Recipes)

CHAPTER 18  (Quiche Recipe and More)

CHAPTER 19  (Another Quiche Recipe)

CHAPTER 20  (More Quick Recipes)

CHAPTER 21  (Sweet Treats YOU Deserve) 


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Sugar Content And Blood Sugar Chart 

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