Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

Chicken and Cheese Crustless Quiche

MAKES 8 (1-SLICE) SERVINGS

PREP: 15 MINUTES / COOK: 40 MINUTES / TOTAL: 55 MINUTES

Start your day off with a satisfying, protein-packed breakfast like this quiche. Use the leftover grilled chicken from last night’s dinner to toss together a fast breakfast. Try adding in chopped vegetables such as bell peppers, onions, and tomatoes to sneak in some extra vegetables. Did I mention that quiche doesn’t have to be reserved just for breakfast? Make this for a weeknight meal and keep everyone’s palates happy and stomachs full.

Nonstick cooking spray

6 ounces (1¼ cups) grilled, boiled, baked, or canned chicken breast, cubed

4 ounces Swiss cheese, cubed

8 ounces shredded low-fat mozzarella cheese

½ teaspoon dried basil

½ teaspoon dried oregano

¼ teaspoon dried thyme

3 eggs

1 cup low-fat milk

1 Preheat the oven to 400°F.

2 Spray a 9-inch pie pan with cooking spray.

3 Add the chicken and Swiss cheese to the pie pan.

4 Sprinkle the mozzarella over the top, and sprinkle everything with the basil, oregano, and thyme.

5 In a medium bowl, whisk together the eggs and milk. Pour the egg mixture over the chicken and cheese.

6 Bake for 40 minutes, or until lightly browned. Let the quiche rest for 5 minutes, and then serve immediately.

7 The quiche can be refrigerated for up to 1 week. Just reheat the quiche before eating.

Did you know? Eggs are an excellent source of omega-3 fatty acids. Choose organic cage-free eggs, farm fresh, or omega-3 fortified eggs to get in some of these heart-healthy and anti-inflammatory fats.

Per Serving (1 slice): Calories: 186 Total fat: 10g Sodium: 360mg Total carbs: 4g Sugar: 0g Fiber: 0g Protein: 20g

Post-Op Servings

image 1 slice