Baked Zucchini, Spinach, and Feta Casserole

SERVINGS6CALORIES162 kcalINGREDIENTS 3 cups baby-spinach¼ cup fat-free feta-cheese, crumbled2 small yellow-squash, diced small¼ cup low-fat parmesan-cheese, grated2 small zucchini, diced small½ cup (whole wheat) panko bread crumbs1 tsp dried-basil leaves2 egg-whites2 tsp garlic-powder½ tsp ground black-pepper½ tsp kosher-saltINSTRUCTIONS Preheat the oven to 400°F. Spray a 9×13″ casserole-dish using non-stick spray and put aside.In a large-skillet […]

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Spinach Omelets

Prep Time5 minsCook Time15 mins Ingredients2 eggs1 bunch spinach 20 leaves5 spring onion stems exclude the top greens1/2 teaspoon turmeric powder1 teaspoon red chili powder1/4 teaspoon salt2 tablespoon milk1 tablespoon olive oilInstructionsWash and chop the spinach into small pieces. Microwave it for 1 minute.Now break the eggs one by one into a mixing bowl.Beat them […]

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Spinach and Feta Egg Cups

Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes Servings: 6 cups Equipmentmuffin tin Ingredients▢6 lg eggs▢1 1/2 cup fresh spinach▢1/3 cup feta cheese▢1/8 tsp garlic powder▢1/8 tsp onion powder▢pinch kosher salt▢pinch black pepper▢cooking spray or butter or oil of choiceInstructions Pre-heat oven to 350 degrees.Generously oil muffin tin.Add spinach and feta […]

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Egg White Omelet

INGREDIENTSCooking spray 1/3 c fillings of your choice (veggies, meat, etc.) 2/3 c of liquid egg whites, or 4 fresh egg whites 1/4 teaspoon Salt 2 slices cheese DIRECTIONSPlace a small nonstick pan over medium heat. Spray with cooking spray.Add your fillings and warm for 2 minutes in the pan.Spray the veggies and the bottom […]

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