Delicious Ostara Brunch Crustless Spinach Quiche (makes 6 servings)
| 1 | 10 ounce (300 g) package frozen chopped spinach | | 4 | ounces ( 120 ml) skim milk Swiss cheese | | 2 | slices day old bread, crusts removed and broken into small pieces | | 12 | ounces (360 ml) egg substitute | | 3 | scallions, whites and 1 inch green, sliced | | 1/4 | teaspoon (1.25 ml) nutmeg | | freshly ground pepper to taste | | butter flavored cooking spray | -
Preheat the oven to 350°F (180°C), Gas Mark 4. -
Thaw the spinach in the microwave and then drain in a colander, squeezing out all liquid. -
Mix spinach with cheese, bread pieces, egg substitute, scallion, nutmeg, and pepper. -
Pour into a nonstick 8 or 9 inch (20 to 22.5 cm) pie pan which has been sprayed with cooking spray. Even out with a spatula. -
Bake about 30 minutes or until completely set. Serve hot. | Per serving: | 121 calories (28% calories from fat), 13 g protein, 4 g total fat (2.2 g saturated fat), 9 g carbohydrate, 2 g dietary fiber, 10 mg cholesterol, 282 mg sodium | | Diabetic exchanges: | 2 lean protein, 1/2 carbohydrate (bread/starch) |
Home-made Turkey Sausage (makes 6 servings)
| 1 1/4 | pounds (600 g) coarsely ground white turkey | | 1 | teaspoon(5 ml) kosher salt | | 1 1/2 | (7.5ml) teaspoons ground pepper, or to taste | | 2 | teaspoons (10 ml) chopped fresh sage, or 1/2 teaspoon (2.5 ml) dried | | 2 | teaspoons (10 ml) chopped fresh thyme, or 1/2 teaspoon (2.5 ml) dried | | 1/2 | teaspoon (2.5 ml) ground ginger | | 1/2 | teaspoon (2.5 ml) ground nutmeg | | 1 | tablespoon (15 ml) Calvados | | 1 1/2 | tablespoons (22.5 ml) finely grated orange zest | - Combine well the turkey, salt, pepper, sage, thyme, ginger, nutmeg, Calvados, and orange zest in a bowl.
- Spray a non stick skillet with cooking spray and sauté a small bit of sausage mixture to test for seasoning. Correct if necessary. Form the remainder into 6 patties, about 1/2 inch thick, and sauté until browned on both sides and cooked through. Serve hot from the pan.
| Per serving: | 114 calories (8% calories from fat) 23 g protein, 1 g total fat (0.3 g saturated fat), 1 g carbohydrate, trace dietary fiber, 64 mg cholesterol, 362 mg sodium | | Diabetic exchanges: | 3 very lean protein |
Baked Bagel Thins (makes 6 servings)
| 3 | 3-ounce (90 g) whole wheat bagels | | refrigerated butter-flavored cooking spray | -
Preheat oven to 450°F (230°C), Gas Mark 8. -
Slice each bagel into 4 crosswise slices. Spray a non stick cookie sheet with spray. Place the slices in a single layer on the sheet and spray again. -
Bake for 5 minutes, until lightly browned. Serve immediately. | Per serving: | 112 calories (4% calories from fat), 5 g protein, 1 g total fat (0 saturated fat), 24 g carbohydrate, 4 g dietary fiber, 0 cholesterol, 209 mg sodium | | Diabetic exchanges: | 1 1/2 carbohydrate (bread/starch) |
Papaya and Raspberries with Lime (makes 6 servings)
| 3 | ripe papayas, about 1 pound (480 g) each, peeled and seeded | | 1 | cup (120 g) fresh raspberries | | juice and grated zest of two small limes | | sugar substitute, to taste | -
Cut the peeled and seeded papayas in half lengthwise. Cut into slices and arrange in individual dessert dishes. -
Divide the raspberries among the dishes. Drizzle with lime juice. Sprinkle with lime zest and a small amount of sugar substitute. Taste and add more sugar substitute, if needed. Serve at once. | Per serving: | 72 calories (4% calories from fat), 1 g protein, trace total fat (0 saturated fat), 18 g carbohydrate, 4 g dietary fiber, 0 cholesterol, 5 mg sodium | | Diabetic exchanges: | 1 carbohydrate (fruit) | |
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