Group: Specific Diets & Nutrition

Specific Diets & Nutrition
Created: 2012/01/01, Members: 104, Messages: 22775

With so many diets and nutritional plans out there, you can get lost. Find out what works best for others and share your experiences!

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kind of like a quiche

azredhead57
azredhead57
Posts: 1,651
Joined: 2003/04/11
United States
2003/06/20, 02:21 PM
I've done this one twice now and will make it again this weekend. It is really easy. I cut it into 6 slices, but could easily be 8. I was looking for something that I could grab for breakfast or 2nd meal and this worked for me.

Spinach Artichoke Casserole

10 oz pkg frozen chopped spinach, thawed and drained
14 oz can artichoke hearts, drained and chopped
4 scoops plain protein powder (I used soy w/ 0 carbs and fat)
3 oz fat free cream cheese
4 oz (1/2c) fat free sour cream
4 oz (1/2 c) shredded fat free sharp cheddar (I used cut up slices)
1/4 c (approx 8) spring/green onions, chopped
1 c chopped mushrooms
1/2 c chopped red pepper (bell)
1T Tabasco (I used the green as it is milder)
1/2 t salt
1/4 t pepper
1 egg
nonstick cooking spray

Combine all ingredients in a large bowl. Spread into a 9" pie plate sprayed with nonstick cooking spray. Bake at 350 degrees for 20-30 minutes, or until crisp around the edges and set in the middle.

You could change this one around a lot of ways I think and how much protein powder is up to individual need I guess. The way I made it came out to be: 13g carbs, 182 cals, 27g pro, less than 1g of fat, per slice.


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~Victoria~
...Some things have to be believed to be seen!
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2004/02/12, 11:32 AM
bump
asimmer
asimmer
Posts: 8,201
Joined: 2003/01/07
United States
2008/08/09, 10:41 AM
bump