Crustless Quiche with Broiled tomatoes
A savory and delicious dish that's good for your muscles
1 small onion, finely chopped
2 , minced
1 Italian chicken sausage (such as Amylu)
12 egg whites
3/4 cup shredded 2% cheddar cheese
1/2 cup frozen spinach, thawed and drained
Kosher salt and cracked black pepper to taste
Nonstick cooking spray
8 medium sandwich tomatoes
1 tsp. kosher salt
3 garlic cloves, minced
2 Tbsp. chopped fresh rosemary
Cracked black pepper
Olive oil cooking spray
1/ Heat oven to 350 degrees F. In a large skillet, heat olive oil, onion and garlic, sautéing until lightly browned. Cut Italian sausage into small cubes and set aside.
2/ In a large mixing bowl, whisk egg whites for 1 1/2-2 minutes. Add cheese, sausage, spinach, sautéed onion and garlic, and salt and pepper. Coat a 9-inch glass pie dish with nonstick cooking spray and pour mixture into it.
3/ Place dish in oven and bake 40-45 minutes or until center is no longer liquid.
4/ Meanwhile, cut tomatoes in half crosswise, scoop out seeds, sprinkle with salt and place cut side down on a paper towel to drain for 15 minutes.
5/ After quiche is cooked, heat broiler to 500 degrees F. Place tomatoes cut side up in a shallow baking pan. Spread garlic evenly over tomatoes, and sprinkle with rosemary, salt and pepper. Coat tomatoes with olive oil cooking spray.
6/ Place pan in oven about 3 inches from heat and broil for 10-15 minutes or until garlic just begins to brown.
* Tomatoes are a great source of the phytochemical lycopene, a powerful antioxidant that not only reduces the risk of cardiovascular disease and certain cancers but also helps prevent muscle breakdown and aids in muscle recovery.
Spinach is a leafy-green powerhouse rich in glutamine, the amino acid that's crucial for muscle growth, immune function and gastrointestinal health. It also contains octacosanol, a compound that can increase muscle strength and enhance reaction time.
Nutrition Facts (per serving): 177 calories, 21 g protein, 6.5 g carbs, 7 g fat, 2 g fiber