Healthy Low-fat Breakfast Quiche cupcakes!

Makes 12 servings

With a busy lifestyle, mornings can be rushed, and getting in a healthy and nutritious breakfast can be difficult. Whip up a batch of these low fat quiche cupcakes on Sunday evening, and you have an easy go-to breakfast for busy weekday mornings. They’re also really versatile – this version features spinach and mozzarella, but cooked broccoli and low-fat cheddar can easily be substituted or added!

Ingredients:

3/4 cup liquid egg substitute (or 3/4 cup egg whites)
1 package (10 ounces) frozen chopped spinach
3/4 cup shredded reduced-fat mozzarella cheese
1/4 cup diced red or green peppers
1/4 cup diced onions
A pinch of sea salt and pepper, your favorite dried herbs or spices, or a dash of hot sauce for flavoring

Directions:

Heat oven to 350F. Line a 12-cup muffin pan with foil baking cups and spray the cups lightly with cooking spray. Thaw and drain spinach, then squeeze out the excess liquid. Mix everything – spinach, egg substitute, cheese, peppers, onions, and whatever flavoring you like – in a bowl. Pour into the foil cups and bake for 20 minutes or until a knife inserted in the middle comes out clean.

A note on seasonings: you can go minimalist, with just a little salt and pepper. You can try a dash or two of hot sauce for more kick. Or, you can get savory with your favorite herbs and spices. (We like a bit of paprika and oregano.)

Healthy 15-Minute Asian Tuna Recipe!

This Quick Broil method of cooking is perfect for preparing seared tuna as tuna tastes best when not cooked through. The combination of tuna, shiitake mushrooms, and seasonings adds a wonderful Asian flavor to your Healthiest Way of Eating. You will also enjoy an excellent source of health-promoting protein, selenium, vitamin K and niacin.

Prep and Cook Time: 15 minutes Ingredients: 4 6 oz tuna steaks 1 TBS fresh lemon juice 1 cup minced scallion 3 medium cloves garlic, pressed 1 TBS minced fresh ginger 2 cups thickly sliced fresh shiitake mushrooms (remove stems) 1 TBS chicken broth 1 cup fresh squeezed orange juice 2 TBS tamari (soy sauce) 2 TBS chopped cilantro salt and white pepper to taste

Directions:

1. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 5-7 inches from the heat for about 10 minutes to get it very hot.


2. Press garlic and let sit for 5 minutes to bring out its health-promoting benefits.


3. Rub tuna with lemon juice and season with a little salt and white pepper. Set aside.


4. Heat 1 TBS broth in a 10-12 inch stainless steel skillet on the stovetop. Healthy Sauté scallion, garlic, ginger, and mushrooms in broth for about 2 minutes, stirring constantly over medium heat.


5. Add orange juice and cook for another 2 minutes. Add tamari and cilantro.


6. Using a hot pad, pull out broiler pan and place tuna in hot pan and return pan to broiler. Keep in mind it is cooking rapidly on both sides, so it is done very quickly, usually in 2-3 minutes, depending on thickness.


7. Place tuna on plates and pour mushroom sauce over each piece. Or you can lay a bed of mushroom sauce on each plate and place tuna on top.

Serves 4

Serve with

• Napa Cabbage Salad


• Seaweed Rice  

Original Source: http://whfoods.org