Tuesday, August 23, 2011

Taste of Tuesday

I came up with a new recipe this week. David and I have been using this program on the iPhone called "Tap and Track" to monitor our exercise and food intake. One thing this has helped us with is to realize that neither of us are particularly good at getting in protein. So, I made this high-protein, lower carb casserole. It is similar to my Not Chicken Pie recipe, hence the name:

Even Less Like Chicken Pie (makes 10 servings, freezes well)

  • 8 oz shredded low-fat cheese. I used the Sargento Reduced Fat Mexican blend
  • 2 packages Aidell's Organic Chicken and Apple sausage, sliced
  • 5 oz bag of baby spinach, chopped
  • 1 Vidalia Onion, diced
  • 1.5 lbs chopped fresh broccoli
  • 1/2 cup 100% Egg Whites
  • 2 Tbsp Vegetable Oil
  • Garlic
  • Paprika
Chop the broccoli, removing the leaves and other stuff you don't want. Steam the broccoli till tender and set aside. In a large frying pan or wok, stir fry the chopped onion and garlic (to taste) in the vegetable oil until translucent. Add in the chopped baby spinach and cook until kinda slimy looking. Turn off the heat and remove from burner. Add in the chopped broccoli, sausage, cheese and egg whites. Mix well, then put into a large casserole dish that you have sprayed with Pam. Smooth the top and sprinkle with paprika. Bake in 350 degree oven for 40-45 minutes. 

Nutritionals per serving:
  • 271 calories
  • 20.1 g protein
  • 15.4 g carbs
  • 15.5 g fat

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