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Showing posts with label Breakfast. Show all posts
Showing posts with label Breakfast. Show all posts

Friday, January 15, 2021

Breakfast Scramble - Complete Lean and Green Meal

I really wanted scrambled eggs today, and I had some extra veggies to use up, so I mixed up this Breakfast Scramble. It is a complete Lean and Green meal. I had some leftover ground beef from a previous meal, so I split the protein between the eggs and the beef, and added veggies. You could easily substitute other veggies (be sure to weigh/measure) and a different healthy fat, depending on what you have on hand. I will include some suggestions below. 

PLEASE use the Vegetable Conversion Chart to WEIGH your foods! 

Again, this is a full and complete Lean and Green Meal! You do not need to add anything else! 

Breakfast Scramble - Complete Lean and Green


Ingredients:
1 cups liquid eggs/liquid egg whites (1/2 LEANEST)
2.5 oz cooked 93% lean ground beef (1/2 LEAN)
1 cup spinach, cooked* - (2 GREEN)
0.5 cup sliced portobello mushrooms, cooked* (1 GREEN)
5-10 black olives (1 HEALTHY FAT - read your label to determine serving size)

*I cook first, then weigh my veggies according to the vegetable conversion chart

Directions:

1. Preheat skillet on stovetop over medium heat, spray with nonstick cooking spray. 
2. Add sliced portobello mushroom to skillet, let sit for 5 minutes, and then stir for another several minutes until cooked. Remove from heat and weigh them (0.5c cooked portobello mushrooms from raw = 60.5g = 1 GREEN)
3. Add spinach to skillet, stirring and heating just until wilted. Remove from heat and weigh (0.5c = 90g = 1 GREEN, so 1c = 180g = 2 GREEN).
4. Add ground beef to skillet to brown, and cook thoroughly. Remove from heat and weigh (2.5oz cooked 93% lean ground beef = 1/2 LEAN). Drain any fat from the skillet. 
5. Add 1c liquid egg whites/substitute (1/2 LEANEST) to skillet, and stir while cooking until desired hardness. 
6. Add cooked ground beef, cooked mushrooms, cooked spinach, and black olives (weighed to proper serving) to skillet, stir together, and serve hot. I topped with a dash of hot sauce! 

Substitutes:
  • Any approved vegetable can be substituted for the spinach or mushrooms for your GREEN - be sure to weigh and measure properly!
  • Top with 2 Tbsp Sour Cream, and remove the olives, for your Healthy Fat
  • Mix in 1 Babybel or 1 Original Laughing Cow, and remove the olives, for your Healthy Fat
  • Remove the beef, and use 2 cups of liquid egg white/substitute (add 1 Healthy Fat if you do this)
  • Remove the beef, and substitute with 3 oz cooked shredded chicken (add an additional 1/2 Healthy Fat if you do this)
This recipe is very versatile - so customize it how you like, and enjoy! 




Monday, January 4, 2021

Breakfast Casserole - Complete Lean and Green

Sometimes I like to prepare some Lean and Green meal options ahead of time, especially if I know I'm going to be busy the next day. This is a twist on the Crustless Vegetable Quiche I shared a few weeks ago. 

This is a full Lean and Green Meal! You do not need to add anything else! It is easily customizable with different vegetables to use up whatever you might have on hand in your fridge. 

To make:
1 glass baking dish (mine is a Pyrex 3 cup rectangular dish - approximately 8"x6"x2")
2 cups liquid eggs/liquid egg whites (1 LEANEST)
1 cup spinach (1 GREEN)
0.5 cup sliced mushrooms (1 GREEN)
0.5 cup diced zucchini (1 GREEN)
100g Black olives (2 HEALTHY FATS - read your label to determine serving size for 2 HF)

Lightly coat baking dish with oil spray to prevent sticking. Mix liquid eggs, mushrooms, zucchini, and olives together. Spread spinach in the bottom of the baking dish, and pour egg/veggie mixture over the top. Swirl together to make sure it is evenly spread through the baking dish. Bake at 400ºF for 40-50 minutes, until baked through and a toothpick inserted comes out clean. 
I topped mine with a few dashes of hot sauce before eating! 



----------------------------

Update 1/24/21:
I made it again and changed it up a bit - same directions as above, just a twist on the veggies:
2 cups liquid eggs/liquid egg whites (1 LEANEST)
1 cup spinach (1 GREEN)
0.5 cup sliced bell pepper (1 GREEN)
0.5 cup cooked spaghetti squash (1 GREEN)
50g black olives (1 HEALTHY FAT - read your label to determine serving size)
1.5oz avocado



Saturday, November 28, 2020

Lean and Green Recipe - Crustless Vegetable Quiche Breakfast Casserole

I love breakfast. Crustless Vegetable Quiche Breakfast Casserole, is one of my favorites. It's so versatile and easy to pull together with whatever vegetables I have on hand. 

I adapted my normal recipe to make sure it is completely Lean and Green friendly. It's so simple, and easily customizable to fit your preferences. I don't eat cheese, so this recipe suits my needs perfectly. I noted what the options are, if you choose to include cheese with your quiche, just be sure to make the appropriate substitutions. 

Crustless Vegetable Quiche - Lean and Green



Crustless Vegetable Quiche Breakfast Casserole - Lean and Green 

*This makes 2 full Lean and Green servings! 

INGREDIENTS:
  • 16 oz (2 cups) of liquid egg whites or liquid egg substitute (1 Leanest)
  • 3 whole eggs (1 Lean)
  • 1 cup unsweetened plain almond milk (1 Condiment)
  • Vegetables, cut to small bite size pieces - mix and match - CHOOSE 6 (6 Greens)
    • 1 cup spinach
    • 1/2 cup mushrooms
    • 1/2 cup asparagus
    • 1/2 cup swiss chard
    • 1/2 cup cauliflower
    • 1/2 cup kale
    • 1/2 cup summer squash
    • 1/2 cup zucchini
    • 1/2 cup broccoli
    • 1/2 cup bell pepper
    • 1/2 cup tomatoes
    • 1/2 cup hearts of palm
  • Healthy Fat - mix and match - CHOOSE 2  (2 Healthy Fats)
    • 5-10 black olives
    • 1 wedge Original Laughing Cow Cheese, softened and diced to small pieces
    • 2 wedges Laughing Cow Light cheese, softened and diced to small pieces
    • Alternatively, 1.5 oz of avocado added as a topping AFTER your quiche is cooked
  • Seasonings as desired (follow the condiment guidelines) - I like plain old salt, pepper, and garlic powder, and sometimes like to top with hot sauce before eating
DIRECTIONS:
  1. Preheat oven to 350 degrees.
  2. Whisk liquid egg/liquid egg whites and 3 eggs together until well mixed. Add seasonings if desired.
  3. Add in 1 cup of unsweetened plain almond milk and whisk until well combined.
  4. Add in your vegetables, 6 Greens required for this recipe - remember, only choose six from the list, there are so many options! 
  5. Add in your Healthy Fats, 2 Healthy Fats required for this recipe. Again, you can mix and match and choose your favorites. *If one of your Healthy Fats is 1.5 ounces of avocado, don't add that into the egg and veggie mixture! Save it to cut up and top your quiche with once it is finished cooking!
  6. Pour your mixture into a glass baking dish. Mine is 11"x7". 
  7. Bake at 350º for 40-50 minutes, testing with a toothpick to determine if the egg is cooked through. 
  8. Let cool, serve, and eat!
  9. Makes TWO FULL LEAN AND GREEN MEALS
NOTES:
  • For the quiche I made (pictured), I whisked 2 cups of liquid egg whites and 3 whole eggs together, added 1 cup of unsweetened plain almond milk, 1/2 cup diced green bell pepper, 1 cup broccoli, and 1/2 cup diced hearts of palm. I mixed all of that together. I put 2 cups of fresh spinach in the baking dish, and poured the egg and veggie mixture over the spinach, and gently mixed it all together to make sure everything was coated in the egg mixture. It took right at 45 minutes for it to bake in a 11"x7" glass baking dish at 350ºF. I debated over adding black olives to the mixture for the Healthy Fats, or holding out to slice some avocado when I eat it, and ultimately decided on the avocado. Next time I'll add in black olives though! 
Crustless Vegetable Quiche - Lean and Green

Do you have any favorite quiche or breakfast recipes that you eat or make on the Optavia Program? 
Do you have any other suggestions or ideas to modify this recipe?
Leave a comment!