Very, Very Low-Calorie Quiche
If you have done the Hcg VLCD protocol ("Very Low Calorie Diet") you know that staying within 500 calories/day for 21 days is not easy! And because one cannot have more than one sort of vegetable with the two protein meals, things get boring fast. So I've been toying with creating recipes that meet the strict criteria, and this is by far my favorite for a "filling" (okay, maybe not filling, exactly, but nutritious and "legal"!
INGREDIENTS
Nutrition- 1⁄4cup roasted garlic clove, mashed well
- 1⁄4
- 1
- 2tablespoons vegetable broth
- 1teaspoon red pepper flakes
- 3teaspoons dried basil
- 1⁄2
- 1⁄2cup nonfat milk
- 1(16 ounce) carton pasteurized liquid egg-whites
- 3whole eggs
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DIRECTIONS
- Spray a 9" pie dish with a very small amount of olive-oil spray, and rub with fingers to distribute well, coating surface lightly.
- In skillet, heat the broth and stem the onion, garlic, and asparagus until soft, adding more broth as needed. Add seasonings and let cool slightly.
- In a bowl, beat eggs, whites, cottage cheese, and milk until well blended. Add vegetables. Pour into dish, and bake at 350" until puffy and golden (about 40 minutes).
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