When figuring out what to make for breakfast yesterday, since I was up so early, I had time to make quiche! I quickly discovered that I had broccoli that was on its last legs, and some Jimmy Dean sausage leftover from Easter that needed to be used up, as well as buttermilk – so quiche it was!
I love crustless quiche. Who needs the extra calories?
Crustless Sausage Broccoli Quiche (printer friendly version here)
Makes 4 servings (307 calories, 18.7 fat, 8 carbs, .8 fiber, 26.1 protein)
Ingredients
| 5 | ounces breakfast sausage |
| 1 1/2 | cups egg beaters |
| 4 | ounces broccoli, cooked |
| 2 | cloves garlic |
| 1 | cup buttermilk |
| 1/2 | cup skim milk |
| 1/2 | teaspoon cayenne pepper |
| 1 | ounce goat cheese |
| 1 | ounce pepper jack cheese |
Directions
- Preheat oven to 375.
- Cook garlic and breakfast sausage until cooked through and sausage is crumbled.
- Layer on bottom of pie plate. Chop cooked broccoli and make that the next layer.
- Whisk together the egg beaters, buttermilk, milk, and cayenne pepper.
- Pour into pie pan, sprinkle with shredded cheeses. Bake for 25-34 minutes, or until eggs are set and top is slightly browned.
first layer is cooked sauage and steamed broccoli
then pour in egg beater mixture
then finish with shredded cheese
perfect! love the little heat from the cayenne pepper!
I had 1 slice of the quiche with a 2 oz. slice of my rye bread:
456 calories, 33 carbs, 31 protein, 22 fat, 3.8 fiber
I had lunch in two parts yesterday due to my work schedule. While its rare I eat processed foods, this wasn’t too bad. I found them at Big Lots – can’t beat the price! This package is 170 calories, I kicked it up with fresh sliced jalapeno 
The second part of my lunch was a giant grilled chicken salad – the star though was the Thai Peanut Sauce I got from Cory. I did make a couple changes – I left out the onions, added cilantro and a 1/2 tsp. of sriracha sauce. After I tasted it, I thought this would work well as a marinade too!
Thai Peanut Salad Dressing/Marinade Recipe (printer friendly version here)
Makes 4 servings, about 1/8 cup (68 calories, 5.4 fat, 2.2 carbs, .5 fiber, nd 2.4 protein)
Ingredients
| 3 | tablespoons water |
| 2 | tablespoons rice wine vinegar |
| 2 | tablespoons peanut butter |
| 1 | tablespoon soy sauce |
| 1 | teaspoon chili paste |
| 1 | teaspoon sesame oil
chopped fresh cilantro to taste |
Directions
Mix all ingredients in a food processor until smooth. Use as salad dressing, or marinade.
I also used my spicy peanut butter!
I didn't feel like pulling out my food processor, so I whisked it and it turned out fine
with the soup, lunch comes in at 449 calories, 49 carbs, 36 protein, 11.9 fat and 6.9 fiber
Before work I marinated some steaks for Bahn Mi steak sandwiches. I’ve never seen this kind of steak before – it was really thin, but very flavorful!
My friend Cassie from work gave me this marinade – it was great!
Since I knew it would grill really fast, I got my side dish together. Have you ever had szechuan green beans in a restaurant? Holy cow, these are the best I’ve ever had. So spicy!
here they are garnished with a few chopped peanuts
Szechuan Green Beans Recipe (printer friendly version here)
Makes 6 servings (60 calories, 1.4 fat, 9.1 carbs, 2.9 fiber, 2.3 protein)
Ingredients
| 1 | teaspoon vegetable oil |
| 1 | tablespoon garlic |
| 1/4 | cup soy sauce |
| 1 | ounce chili sauce |
| 1/4 | cup rice wine vinegar |
| 2 | tablespoons hoisin sauce |
| 1/2 | teaspoon sesame oil |
| 1 | teaspoon cilantro |
| 1 | pound green beans |
Directions
- Steam green beans until they are crisp tender.
- Add oil to pan and add garlic and cook for about 1 minute; quickly add soy sauce, chili sauce, rice wine vinegar, hoisin, sesame oil and cilantro. Cook for 2 minutes, until sauce starts to thicken up.
- Toss dressing with green beans and serve.
after I steamed the green beans, I just tossed them and kept the heat on low before serving
My sandwich pulled together: I scooped out my bread to make it 2 ounces and then toasted it on the grill:
I tossed my cucumbers, carrot ribbons and cilantro in about a teaspoon of the szechuan sauce from the green beans.
all together!
thank goodness I am the only one who will eat these - more for me!
Dinner comes in at 392 calories, 49 carbs, 32 protein, 7.1 fat and 5.6 fiber. After dinner, Tony and I enjoyed sitting outside last night – it was so warm!
Stats for Thursday:
- 45 minute Bob of Biggest Loser Boot Camp DVD
- 1460 calories, 136 carbs, 105 protein, 55 fat and 18.5 fiber
I finally watched Biggest Loser from Tuesday! Was I the only one who was crying when Sunshine’s dad won her the car??!!
Happy Friday – hope it’s a good one!
Mmmm, quiche – I haven’t had that in forever!
No, those DRY sodas are not calorie free, but are only like 60 calories or something.
Happy Friday!
mmm…I love a good quiche, haven’t had one in ages. What’s the difference between a quiche and a frittatta? This calls for a workday unauthorized google search!
I think a frittata is usually done in a non-stick pan on top of the stove, but not sure – good question!
I love those green beans over brown rice as a meal! Can’t wait to try this recipe.
I love adding buttermilk to just about anything but buttermilk in quiche had to be fantastic!
I used to make a quiche once in a while, but I think it’s been a couple of years. Seeing your beautiful quiche is a sign that I should make one, don’t you think?!
Happy, happy Friday!
Isn’t this Midwestern warm up so nice?! It’s gorgeous here again today – hope it’s just as nice in Chicago!
That quiche sounds fantastic!! Love the addition of broccoli
Wow does your dinner look good! I am so lazy, I keep looking at your eats and thinking “how can I get myself to the Chicago area so Biz can cook for me?” rather than “I should make that myself” – don’t be surprised if I come knocking one of these days!
You have some great recipes on here! The quiche sounds yummy, I’m going to try that. And no, you weren’t the only one crying when Sunshine’s dad won her the car!
what took me so long to add your blog to my reader?!?
i love that you post stats of meals and i love that you have such a great protein/carb balance.
have a fantastic weekend!
Whoa Biz all this stuff looks amazing! I love the crustless quiche! I was actually just thinking about making a quiche myself.
You really should write a cookbook! I will absolutely try that quiche, and the peanut sauce sounds good too. Buttermilk makes everything better, it seems. Who’d have thought of using it in quiche?
happy friday to you too! have a great weekend!
OMG more food porn. It all looks divine! crustless quiche I will have to try that, I usually go the fritatta route, but sometimes I don’t want the well cooked bottom.
I think I need that spicy peanut butter in my life! Yum!
Yums that quiche looks great…but everything you make looks great and makes me hate my own culinary skills hahaha
I was tearing and had goosebumps when sunshine’s dad gave her the car…I think I am going to call my dad now lol
Ok I cannot find that Peanut Butter ANYWHERE!!! I want to try it so bad!!!
Mmmm and the quiche looks wonderful!
Yum the quiche and steak sammie look delicious Biz!!!
love that crustless quiche – I agree, the calories in the crust are not needed =)
that thai peanut sauce sounds so good, i love that peanut butter – i just havent been able to find it at the store recently. hope you had a great friday!
OMG, I loved your first quiche so I know I will love this one too!! I will be making this one very, very soon!!!!! Thanks, Biz!!
I’ll have one of everything, please.
Those green beans look especially heavenly, as does the Thai peanut salad dressing. (Had Thai food for lunch; a yummy red curry with tofu, green pepper, and kombucha (sp?) pumpkin, and they kindly served me steamed veggies instead of rice.) I think bahn mi sandwiches could be converted into a nice chopped salad, too, with french bread croutons.
Hope you have a great weekend!
That sounds really good!
Thanks for sharing the Schezwan Green Beans recipe–I often am at a loss for what to serve with Asian meals!
Peanut butter with spices? That is crazy! I would love to try that sometime! And I am definitely saving that peanut dressing recipe! I love anything peanut butter!
I’ll have to keep my eye out for that fiery peanut butter. Sounds like a pantry staple that would be great for so many dishes.
oh man this all looks sooo good! I haven’t had dinner yet and I’m drooling
I’ve never seen that fiery peanut butter, interesting. And that quiche and steak mmmm!!!! Have a good weekend
Mmm, what a yummy quiche! I’m a huge fan of broccoli and eggs together.
Kerstin – I was going to e-mail you – I just saw you on FoodTV on the Ultimate Recipe Showdown – not sure if that was a new or old show though, but how cool!
Okay, Biz, I’m making quiche soon! Definitely! You’ve convinced me.
LOVE that quiche! your blog always makes me drool!
I’m also a huge fan of crustless quiche, though I usually call it a “fritatta”.
Looks yum!
Ooh, I’ve never tried banh mi before, and yours look so good!
Your quiches always look fabulous!! Is that the same thing as a frittata?? I need to look that up!
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Ummm…..yup, I pretty much just want to come eat at your house for the day – everything sounds really good.
I actually just bought a package of that soup but just for the noodles. I am going to attempt fresh spring rolls and needed clear rice noodles. I figured these were way cheaper and I didn’t need a ton