Day of Healthy Recipes

Breakfast




Veggie Ham Crustless Quiche

Ingredients:

-½ cup broccoli, cut into bite size pieces
-½ cup cherry tomatoes, halved
-½ cup onion (Vidalia tastes great)
-½ cup lean ham, diced
-1 tsp salt
-½ tsp pepper
-1 tbsp parsley
-1 tbsp minced garlic
-4 dashes of hot sauce
-8 Smart Balance Omega-3 Eggs
-½ cup Smart Balance Fat Free Milk
-2 tbsp grated cheese


Directions

1.Preheat oven to 400 degrees. Coat a tart pan or pie pan with non-stick spray.

2.Add the broccoli, cherry tomatoes, onion, ham, salt, pepper, parsley, garlic and hot sauce and stir until mixed. Arrange evenly in the pan.

3.Add the eggs and milk to a large mixing bowl and whisk until light and fluffy, about 2 minutes.

4.Add the egg mixture to the pan. Top with the grated cheese.

5.Cook for 35 minutes until lightly brown on the edges and egg is set in the center.



Lunch




Tuscan Style Tuna Salad


Ingredients

-2 6-ounce cans chunk light tuna, drained (see Note)
-1 15-ounce can small white beans, such as cannellini or great northern, rinsed (see Ingredient note)
-10 cherry tomatoes, quartered
-4 scallions, trimmed and sliced
-2 tablespoons extra-virgin olive oil
-2 tablespoons lemon juice
-1/4 teaspoon salt
-Freshly ground pepper, to taste

Preparation
1.Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.





Dinner



White Chili

Ingredients
-2 Tbs olive oil
-1 onion, finely chopped
-3 Tbs chopped garlic
-1 lb lean ground chicken
-3 cups low-sodium, fat-free chicken broth
-2 Tbs lime juice
-1 tsp ground cumin
-1 tsp dried oregano
-1 tsp chili powder, or to taste 1 (15-oz) can cannellini beans, rinsed
-1 (15-oz) can great northern beans, rinsed 2 cups fresh baby spinach


Directions
1. In a large, deep-sided skillet, heat oil over medium heat for 30 seconds. Add onion, garlic, and chicken. Cook for 10 minutes, or until chicken is white. Stir to break up any chunks.

2. Add remaining ingredients, except spinach, and stir well. Cook over medium heat until mixture boils. Reduce heat to medium-low and simmer, uncovered, 15 to 20 minutes, or until thick and bubbly. Stir in spinach; cook 1 minute, or until wilted.

3. Serve with garnishes: sour cream, salsa, or guacamole.