FOOD 4U FITNESS
DEEP DISH ITALIAN-SAUSAGE
CRUSTLESS QUICHE
Breakfast lovers , it ’ s time to enjoy the wonderful flavors of a Deep Dish Italian-Sausage Crustless Quiche ! Sounds fancy and complicated right ?! Quite the opposite ! It ’ s super simple to make , very filling AND ridiculously low-carb ! Not to mention , you can say buh-bye to saturated fat , preservatives , gluten , and EXCESS calories !
INGREDIENTS : 1 lb . 93 / 7 ground beef or turkey 4 large whole eggs 4 large egg whites ( or all whole eggs , adjust macros accordingly ) 1 / 4 cup light or whole fat coconut milk ( recipe works well with light ) 3 cups baby raw spinach 1 medium sweet vidalia onion ( diced ) 1 tsp Salt , 1 tsp Pepper ( to taste ) Your favorite Italian dry spices – I used a liberal amount of parsley , garlic , paprika , oregano and minced onion Olive Oil Spray Additional toppings – cherry tomatoes , bacon , shredded cheese , avocado , salsa
By : Nina Nyiri nina @ 4u-fitness . com
COOKING UTENSILS : 1 or 2 saute pans 1 medium mixing bowl 1 or 2 baking pans ( depends on size ) – I used a circular 9 ″ pan but you can use a meatloaf pan !
DIRECTIONS : Preheat oven to 375 . -Turn saute pan to medium heat and coat with olive oil spray . Add 93 / 7 ground meat and add Italian spices of choice to create an Italian-Sausage like flavor ! -Cook beef until it is fully browned . If using turkey , you may need to drain meat . If using one saute pan , rinse and begin next step . -Turn saute pan to medium heat . Add 1 tbsp grassfed butter , 3 cups spinach and diced onion . Cook until onions become translucent and spinach has wilted . -As veggies are cooking , grab your medium mixing bowl and combine eggs , coconut milk , salt and pepper . Whisk until smooth and set aside . Using any shape of baking pan , begin layering your ingredients . Start with the cooked meat , then add cooked veggies and then top with the egg mixture . Top with cherry tomatoes or any other veggies of choice ! -Bake for 25-28 minutes until eggs have fully set . Allow to cool for 5-10 minutes and then enjoy . I absolutely love serving this with fresh salsa and avocado slices . If you have leftovers , this recipe will be good for another 3-4 days if stored with a lid .
Macros : 1 of 8 servings ( no additional toppings ) Protein – 17 grams / Carbs – 4.1 grams / Fat – 7 grams Approximately 151 calories * Calories will vary depending on brands of ingredients .
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