Western Omelette 6WBMO

Quiche It is Whats for Dinner.

Tonight I made Bacon Broccoli and Cheddar Quiche. It is NOT 6 Week approved but it is Keto Approved.

As I said before I am doing a modified version of the 6 week body makeover. I was doing Keto / Atkins but Stalled.  SO I went back to the 6WBMO plan, but I struggle with the strictness of it and sometimes I don't want just Egg white, sometimes I want all the egg and cheese. And of course my BPC.

I think once I get my supplements under control I won't be craving so much.

Meanwhile I will deal with this stall from the cheese And then get back on plan as fast as I can. Maybe Next month I will forgo the cheese, but since I bought it already ( I shop once a month) I was not about to waste it.

I have a problem with the use of Broccoli or spinach in quiche, in that it is very watery. I cooked the broccoli before putting it in the quiche to reduce the amount of liquid, but it was still too watery when I cut it open. I know when this sits it will firm up and probably resolve itself, we will see in the morning.

I used about 2 cups of frozen broccoli that I nuked for 3 mins. I didn't measure I just poured. About a 1/2 large or 1 med onion cut up. I just left them large rough cuts rather then minced. I like onions, and figure they would cook down nice. You can Mince them if you want.

 8 oz of sharp cheddar that I grated myself. I don't really care for a lot of pre-shredded cheese. They put potato starch in to keep it from caking and to extent shelf life. It tends to be dry and I don't always like how it cooks down, for this reason I take the 5 mins and do it myself. I
know its fresh that way.

The bacon I used is from Aldis. It is the cheapest bacon on the market. It is also the crappiest. It is irregular.
The slices are not always uniform in size and a lot of time it falls apart. But with bacon at over 5.00 a lb I buy this on occasion for about 3.89.  It tastes good.  Just like bacon should.

I added 6 whole eggs and 2/3 cup liquid white which is the equivalent to 4 egg whites.  Some recipes I seen called for 4 eggs , some 8. I figured 6 whole eggs and then just the whites would work. I also added a 1/4 cup half and half ( I don't use milk. It goes bad too fast in this house)

 

As for spices I just used some nice fresh cracked pepper and a little onion powder. I figured the bacon and the cheese have enough sodium. If it really needed salt I can always use some Nu-Salt , salt sub when it gets on the plate.  But it didn't need any.

I sprayed the pie plate with cooking spray ( Generously). and layered in starting with the broccoli, then the onion and bacon then 2 handfuls of cheese then the egg mix and finally the rest of the cheese.  I put it on a cookie sheet in case it boiled over.

VOILA

Despite the liquid when I cut it open It was Delish.  I cut it into 4ths then cut them in half  So I have 8 small pcs.
 I have dinner and lunch for the next couple of days.
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6 whole eggs & 2/3 cup egg white
1/4 cup half and half
1 med. onion, diced
8 oz cheddar cheese shredded
2/3 lbs of bacon cooked & crumbled
abt. 2 cups of cooked and drained broccoli.
cracked black pepper
onion powder
Any other spices you like

Scramble eggs and half and half add pepper and onion and any other spices
Spray Glass pie plate generously with cooking spray. Layer broccoli, onion and crumbled bacon
Add 2 handfuls of cheese.
Add egg mix and then rest of cheese.
Cook for 45 minutes in a 350 degree oven.

• Calories414.4
• Total Fat29.0 g
• Saturated Fat13.8 g
• Polyunsaturated Fat1.2 g
• Monounsaturated Fat4.3 g
• Cholesterol217.5 mg
• Sodium1,095.8 mg
• Potassium243.1 mg
• Total Carbohydrate3.9 g
• Dietary Fiber1.3 g
• Sugars1.1 g
• Protein30.5 g

6 WBMO - Huevos Rancheros

From member ....... I was having a hard time with the egg whites.  With this recipe I can have them every morning if I like...It's delicious! 

• 14½ - 15 oz can nsa diced tomatoes 
• 6 tablespoons nsa tomato sauce 
• 1 teaspoons minced garlic 
• 1 tablespoon nsa chili powder 
• 1/3 cup chopped onion 
• 1/3 cup chopped bell pepper 
• 2 egg whites

Mix all ingredients except egg whites in sauce pan. Cook on med-high heat for 30 minutes. In a nonstick skillet, "fry" two egg whites. Top the eggs with the chili before serving. 

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E 
Dinner A-B-C-D-E
PM Snack A-D-E

This Recipe Contains: Protein A, Free Veggies

6 WBMO - Eggs in a Basket

From member ...  I like recipes that are one serving you can multiply the recipe and make more but i wanted to keep it basic.  Hope u enjoy 

• 2 egg whites
• ½ cup shredded russet potatoes
• Pepper to taste

Shred ½ cup of potatoes and dry with a paper towel to remove excess moisture. Preheat oven to 350º F. Take a nonstick muffin tin and spread half of the potatoes in one tin. The potatoes need to form a basket inside the tin so spread them on the bottom and sides. Repeat for the second tin. Bake for 35 to 40 min until golden brown.

Scramble 2 egg whites in a nonstick pan you can add the usual on plan veggies if you would like. Remove the baskets from the oven and drop half of the eggs in each basket. Season with pepper.

Compatible with Body Type:

Breakfast A-C-D-E

Morning Snack C-E

Lunch A-B-C-D-E

Afternoon Snack  B-C-D

Dinner A-B-C-D-E

PM Snack  

This Recipe Contains: Protein A, Carb A

6 WBMO - Egg and Potato Skillet

From member .....

 Note:  Please note that because this recipe contains twice the recommended protein allotment for females, you'll likely want to adjust the quantities in this recipe or use as part of a preworkout breakfast, morning snack or afternoon snack. 

Please note that this recipe originally called for microwaving the potatoes in hot tap water for two minutes.  To help reduce exposure to the higher lead content more commonly present in hot water, organizations such as OSHA and FDA recommend utilizing water from the cold water tap only for purposes of drinking, cooking or preparing baby formula.

• 1 cup shredded potatoes (uncooked)
• water 
• 2 egg whites 
• 1 teaspoon dried onion 
• dash of garlic powder 
• dash of dill

Put potatoes in a microwave safe dish and cover with water. Microwave for 2 minutes then drain well and pat dry with a paper towel.  Meanwhile, beat egg whites until they are frothy and add onion, garlic and dill. Preheat skillet on high until water dances across surface, reduce heat to medium. Stir the egg mix into the potatoes, making sure they are all covered and pour into pan. When the bottom is a nice golden brown, flip over and brown the other side. 

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein A, Carb A