Quiche with Cottage Cheese

Adding cottage cheese to quiche is like a secret weapon.

Not only does it boost the protein, but it makes the
custardy quiche even fluffier while enhancing the flavor.
Its so good that it hardly needs anything else just
roughly chopped fresh herbs, no crust required.
The original recipe is made in a mini pie pan, or a
standard muffin tin can be used to make a dozen mini
quiches.
Serves 6
 Ingredients
1/2 onion, diced
1 Tbsp. butter
6 large eggs
6 egg whites
1/4 cup milk
1/2 cup cottage cheese
3 Tbsp. fresh chives
1/4 cup chopped fresh parsley
1/4 tsp. garlic powder
1/8 tsp. white pepper
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
Nutrition Facts (Per Serving)
Calories: 120
Protein: 12.2 grams
Carbs: 2.1 grams
Fat: 7 grams

1. Chop the onion and add to a small pan with 1 tablespoon

butter. Cook the onion on medium to medium high heat,
until its caramelized.
2. Whisk the eggs and milk in a large mixing bowl.
3. Add the cottage cheese and mix.
4. Add the garlic powder, white pepper, salt, and
pepper. Mix.
5. Add the herbs and mix well.
6. Spray a mini pie pan with non-stick spray. If you dont
have a mini pie pan, you can use a muffin tin. Each muffin
will be 1/2 a serving.
7. Add the caramelized onions to the tin.
8. Pour the egg mixture carefully into the tins, distributing
the cottage cheese and herbs evenly.
9. Bake at 375 for about 20 minutes, or until the eggs are
done and set. The egg whites may cause the eggs to rise in
the oven, but they will deflate once they cool.
Double Cheese and Ham Quiche
Use whatever crackers or chips you have on hand to create
the crust for a hearty (and easy-to-make!) ham and cheese
quiche.
TOTAL TIME: 1:15 PREP: 0:25 COOK: 0:50
LEVEL: MODERATE SERVES: 6

INGREDIENTS
 1 c. cracker or tortilla chip crumbs (see Tips)
3 tbsp. butter
c. milk
c. cottage cheese
2 tbsp. Dijon or honey mustard
tsp. kosher salt
tsp. Freshly ground black pepper
3 eggs
1 c. grated sharp Cheddar cheese (1/4 pound)
1 c. chopped ham
4 scallions

DIRECTIONS

1 Preheat oven to 350 degrees F. In a medium bowl, mix

together crumbs and butter. Press mixture into a
standard (9") pie pan to form the crust's bottom and
sides; bake 10 minutes.
2 In a large bowl, whisk together milk, cottage cheese,
mustard, salt, pepper, and eggs. Scatter 1/2 cup cheese
over bottom of crust, then pour in egg mixture. Toss
remaining 1/2 cup cheese with ham and scallions, then
scatter over eggs, pressing down gently. Place a tray on
the bottom rack of the oven to catch drips, then bake
quiche on middle rack until eggs are set and top is
golden, about 50 minutes.

Nutrition Facts (Per Serving)

Calories: 301
Protein: 16 grams
Carbs: 12 grams
Fat: 21 grams

You can't go wrong with quiche, or with the protein crust that's the
star of this low-carb dish! Not only is it a great way to eat your
eggs, it's also a great vehicle to transport the rest of your meal
from plate to palate.

Gone are the days of plain toast triangles and jam for breakfast.
Oatmeal? Think bigger. Omlettes? Branch out. Pancakes? Think
more protein-packed. Enter: protein quiche. Quiche is a great way
to pack a golden crust with your favorite fillings, whether they're
sweet or savory, and really take advantage of the incredible, edible
egg.
For this healthier take on the original, I swapped a butter-filled
crust with a simple alterative. I created this crust using only three
ingredients: unflavored protein powder, almonds, and egg whites. I
kicked it up with a bit of seasoning: some salt, white pepper, onion
granules, and paprika. I then filled the quiche with a combination of
egg whites, cilantro, and smoked salmon. I finished the whole thing
off with three dollops of mascarpone. The result was simply
delicious! So delicious, in fact, that you have to try it for yourself.
Ready to give my powerful protein quiche a whirl? Here's the
recipe:

Crust Ingredients

1/2 cup of Pea Protein Powder, unflavored

(could sub with Rice Protein Powder but not Whey or Casein)
1/4 cup of ground Almonds
1/2 cup of Liquid Egg Whites
Seasoning to taste
Crust Directions
3 Blend the above ingredients until you get a sort of dough.

4 Press your dough onto a quiche pan with your fingers. Make sure
you cover the bottom and sides of the pan with the dough.
Then, stick it in the oven at 325 F (around 160 C) for about
15 minutes, or until it's cooked through.
Quiche Directions
1 Pour your filling of choice into the crust. I just whipped 1 cup of
egg whites with 4 oz of smoked salmon, a handful of cilantro,
some salt, and a bit of paprika. The filling is really up to you.
You can use whole eggs with ham or bacon, spinach and
ricotta, red pepper and caramelized onion, or cheddar and
broccoli. Make your own wacky combination or stick to the
classics! When it comes to filling your protein quiche, the
sky's the limit.

2 While optional, I finished my quiche off by adding three dollops of

mascarpone. Ricotta or another soft, creamy cheese would
work too. After all, nothings better than diving into a quiche
filled with pockets of creamy, cheesy goodness.

3 Bake the whole thing at 375 F (around 190 C) for 15-25 minutes
or until your quiche is cooked through. Let it cool before
slicing.

NUTRITION FACTS
Serving Size 1/4 pie
(Recipe yields 4)
Amount per serving
Calories 111
Total Fat
4g
Total Carbs
2g
Protein
17g

CHOOSE A MEAL: Tortilla

BURRITOS
M:5.20
L:6.20
Guacamole Add 80p
Soft flour tortilla filled with your choice of rice, beans or peppers &
onions, meat (or vegetarian), salsa and cheese or sour cream.

Black Beans Slow cooked until tender.

Grilled Chicken Marinated over night in special adobo with a range

of spices, then chargrilled until smokey.

Guacamole Ripe Hass avacados, fresh cilantro, onions, lime juice

and a dash of salt.

Rice Lightly toasted then infused with a coriander or tomato-

inspired broth, then cooked till fluffy.

BEANS
The Sliim facts about our burritos &
tacos
A regular medium
chicken burrito
has just 12.2g of
fat, and only 4.1g
of saturated fat.
Even a fully loaded
medium chicken burrito
with cheese and guacamole
has less fat than the most
common sarnies at some
well-known-yet-unnameable
sandwich chains.