Raise your hands. Anyone had the chance yet to try last week’s healthy pancake recipe? I’d LOVE to hear feedback. Anyway, after 4 days (for many of us) of grilling & maybe overdoing the chow, how ‘bout some really get-thinner-fast recipes? Like:

1) Quiche: So low in calories -- including fat, carbs & cholesterol -- that you can have crust too. This recipe’s easy, saves money, & is great for lunch, dinner, anytime. Plus, like anything we recommend to you, you’ll never have to wonder what in the world’s in it! Click here to see what I mean.

Best to make the crust first.

Healthy pie crust: Makes 1 for a 9 inch pie.

1/2 cup quick oats   ……………………..150 calories

1/2 cup Soy Protein Powder…………….55 calories

1/2 cup Splenda

1/2 cup any diet drink (orange Crystal Light is great)

1 tbsp canola  ……………………………....120 calories 

                                                    325 calories total, serves 6,

54 calories per serving

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Spray 9” pie dish with cooking spray. In a bowl mix the oats, SPP, & Splenda. Fork-froth the canola with diet drink, & mix into dry ingredients. Press crust into plate bottom, moistening fingertips if needed.

Quiche, Serves 6

Cooking spray

1 cup sliced onions & mushrooms …………………...50 calories

1 1/2 cups Liquid Egg Whites (12 oz.)  …………..200  “

1 cup shredded fat free cheddar cheese…………..180  “

1 cup broccoli ………………………………………………….….25  “

1 tsp salt (optional), 1/2 tsp pepper, ground nutmeg & cinnamon to taste

Preheat oven to 400º. Spray skillet with cooking spray.

Sautee onions & mushrooms; add broccoli & stir briefly. Into pan pour the eggs, cheese, & spices, stirring until cheese melts & mixture looks beigy-soupy. Pour into crust and bake for 15-20 minutes, or until knife inserted in center comes out clean. Why so fast? Because you’re not waiting for yolks to cook, & the cheese is already melted! Neat, huh?

*Quiche without crust: 76 calories per serving.

*Quiche with crust:  130 calories per serving

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(As an aside, I just want to show you this quiche recipe from 2 Major Diets with nearly identical recipes. Blech! Arteries plead noooo!)

8 eggs ………………………………………….…= 2,400 mg cholesterol.  (ga-a!)

1 cup skim milk

3/4 cup shredded Swiss cheese…….…= 130 mg cholesterol

1 10 oz pkg frozen broccoli

1 teaspoon salt   ----------------------- retains water; raises blood pressure

1/4 teaspoon pepper

1/4 teaspoon ground nutmeg

1/4 teaspoon pepper

3 tablespoons shredded Parmesan cheese…...12 mg cholesterol

12 oz. cooked crisp turkey bacon crumbled…312 mg. cholesterol (googled: manufacturer describes 1/2 oz as a serving, so 12 oz equals…24 servings)

Total: 2,854 mg of cholesterol. That’s insane. Not even worth counting the calories.

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Here’s another recipe if you’re in the mood for seafood:

2) Salmon Dijon (Salmon is high in healthy Omega-3 acids)

Cooking spray

Heavy duty aluminum foil

4 oz salmon per person

1 tablespoon Dijon mustard (5 cal. per person)

Garlic powder & dill, dried

Line broiling platter with aluminum foil & spray with cooking spray.

Place salmon fillets on foil

“Finger paint” Dijon over each fillet

Balance platter over sink; sprinkle on garlic powder and dill

Broil (2nd shelf down) until Dijon topping starts to brown

Close oven door & switch to bake for another 2-3 minutes, or until fillets are delicately browned and easily “flaked.” Dijon mixture prevents them from drying

Let cool slightly. Peel away skins & serve.

Per serving: 265 calories, 13 g fat, 0 g carbs, 20 g protein

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And now for, ta dah … Chocolate!

3) Chocolate Candy, 20 calories each without phyllo shells, 55 calories each with phyllo shells, & soo good for you (here’s why).

Three good brands we’ve found so far: Hershey’s Unsweetened, non-alkalinized Cocoa (little brown box in bakery aisles); Trader Joes; & Whole Foods/Wild Oats. No need to order expensive cocoas online.

Recipe:

Unsweetened, non-alkalinized Cocoa …20 calories per tbsp

Equal amount Splenda as cocoa

Water, just enough to make thick fudgey mixture

Optional: *walnuts   (200 calories per 1/4 cup ground)

Athens mini phyllo shells ……………………35 calories each

http://www.athens.com/products/consumerproduct.aspx?id=12

Mix Unsweetened Cocoa, Splenda, & water till mixture is thick. Add ground walnuts if desired. Spoon mixture into two small plastic Baggies, push toward one corner of bags while twisting top like a pastry bag. With scissors, cut off small tip of one corner, & squeeze fudge into either phyllo shells or the plastic “discs” of the original phyllo tray. No need for cooking spray, just air dry & pop ‘em out.

*Tips: When all molds are filled, raise mold tray & drop hard onto counter. Repeat if necessary. (Chocolate makers’ trick: makes goo spread & gets the bubbles out.) *Walnuts are a top source of omega-3 & 6 acids.

So…that’s it for now. Happy Chocolate, & good health to you!

Joyce & Bob