Weight Watchers FreeStyle Plan One Week Menu Plan

crustless quiche recipe – 3 points +

Light, healthy, and adorably delicious, these low calorie, individually sized quiches are perfect for a weekend brunch. Eliminating the crust makes for a low carb, high protein, low Points Weight Watchers breakfast recipe that tastes as wonderful as it looks.


1 cup liquid egg whites
1/2 cup reduced fat 2% milk
1 cup broccoli florets, cooked and coarsely chopped
1/2 cup cherry tomatoes, chopped
3/4 cup reduced fat sharp cheddar cheese, shredded
1 tsp garlic powder
1 tsp onion powder
1/4 tsp paprika
Salt and pepper to taste


Preheat oven to 350. Spray four 8oz ramekins with nonfat cooking spray (butter flavored is best).Place ramekins on a rimmed baking sheet.
In a medium sized bowl, whisk together the egg whites, milk, paprika, garlic powder, onion powder, salt and pepper. Stir in cheese, tomatoes and broccoli.
Spoon the egg mixture evenly into each ramekin. Bake until egg is cooked through, and golden brown, about 30-35 minutes.
Preparation time: 15 minute(s)

Cooking time: 35 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: USA (General)

Calories: 125

Fat: 5g

Protein: 11g

Entire recipe makes 4 servings
Serving size is 1 quiche
Each serving = 3 Points +

PER SERVING: 125 calories; 5g fat; 4g carbohydrates; 11g protein; 1g fiber

Source: http://www.laaloosh.com

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