Читать книгу The Complete Plate - Lauren Klukas - Страница 44

Оглавление

breakfast

Southwest Crustless Quicheand Tropical Green Smoothie

makes 9 quiches

1500

2000

2500

For the quiche

2 quiches

Eggs, large

4 (200 g)

Plain Greek yogurt

2 Tbsp

Canned diced tomatoes

1 cup (260 g)

Canned black beans

¼ cup (43 g)

Cheddar cheese, shredded

½ cup + 2 Tbsp (50 g)

Corn, frozen

¼ cup (41 g)

Green onions, chopped

¼ cup (25 g)

Cooked Quinoa (page 286)

½ cup (69 g)

Cooking spray

Serves 1

For the smoothie

Banana

/ / / / / / / /

1 small (101 g)

Spinach

2 cups (60 g)

1 cup (30 g)

Kale

½ cup (33 g)

Swiss chard

½ cup (18 g)

/ / / / / / / /

Mango, frozen

½ cup (82 g)

1 cup (65 g)

Pineapple, frozen

¹/₃ cup (52 g)

½ cup (77 g)

Wheat germ

1½ Tbsp

2 Tbsp

Coconut water

1½ cups

1¼ cups

/ / / / / / / /

Orange juice

/ / / / / / / /

½ cup

Water

/ / / / / / / /

1 cup

Ice

1 cup

calories

389 kcal

537 kcal

671 kcal

1 Preheat the oven to 350°F. Spray a 12-cup muffin tin with cooking spray and set aside.

2 In a medium bowl, combine eggs and yogurt and whisk together. Fold in tomatoes, black beans, cheddar, corn, green onions, and quinoa. Spoon ⅓-cup portions into 9 compartments of the prepared muffin tin and bake for 20–25 minutes, until tops are golden and a skewer inserted into the center comes out clean.

3 While quiches are baking, prepare the smoothie by placing all ingredients in a blender and blending until smooth. If the smoothie is too thick, add water (not coconut water or orange juice). If you prefer a thicker texture, add more ice and blend until smooth.

4 Serve smoothie with warm quiche.

Healthy Choices: Greek yogurt has double the protein than regular yogurt. Make sure you choose Greek yogurt, not Greek-style yogurt, which is made using a different process and does not have the same protein punch.Freezer Friendly: Leftover quiche can be frozen in a resealable bag for up to a month. Simply reheat in the microwave for 30 seconds to 1 minute.

meal plan 1

Подняться наверх