Breakfast Hash

We actually call this recipe "Rabbit Guts" in our house. I guess that is why I thought about posting it on Easter Sunday, morbidly enough.

2 cups frozen, diced potatoes (hash browns)
2 whole eggs plus 8 egg whites
1/4 cup onions, minced
6 oz. extra-lean ham slices, chopped
1/2 cup low-fat shredded cheddar cheese

salt and pepper to taste

Pre-heat oven to 375 degrees. Spray an 8x8 glass casserole dish with Pam. Mix together potatoes and onion. Spread on the bottom on the dish. Sprinkle ham over potato mix. Whisk eggs and whites together and pour over mixture. Bake for 30- 40 minutes or until middle is puffed up (eggs are cooked). Cheese can be sprinkled on half-way through baking for a crisp crust, or after baking for a gooey topping.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 196 Carbs- 11g Protein- 22.5g Fat- 5.5g

A Light Quiche

Egg whites can be as bland as anything. To get a better experience with your protein, try out this quiche.




Crust-
1 cup wheat flour
1/2 cup parmesan cheese
4 Tbs light butter/ margarine softened
2 Tbs skim milk

Pre-heat oven to 375 degrees Fahrenheit. Combine all ingredients with a hand mixer until large lumps start to form. Press dough into a pie pan evenly. Cover with tin foil and set in oven while preheating, until egg mixture is ready.

Filling-
8 egg whites plus 1 yolk
1/2 cup fat free cottage cheese
8 oz chopped lean ham (omit for Vegetarian option)
1/4 cup chopped green onion
1 clove of garlic minced
1/2 tsp black pepper
1/4 tsp salt

Whisk all ingredients together. Remove crust from oven and take off foil. Add mixture into pie pan. Cook for 45min to an hour, or until top of the quiche pops up.

Other variations- Add 1/4 cup broccoli, chopped spinach, or asparagus.

Makes 6 servings.

Nutrition Facts (per serving):

Calories- 255 Carbs- 16g Protein- 23g Fat- 7g

http://www.flickr.com/photos/vanou/3571524997/

Jared's Favorite Protein Pancakes

Ever thought to your self, "I wish I could get the protein I need in the pancakes I love" ? Me neither. But Jared has! So here is his favorite recipe for a complete meal of carbs and protein.
1 container (1lb) Fat Free cottage cheese
12 egg whites
2 cups plain oatmeal (uncooked)
1 tsp cinnamon
Blend all ingredients with a hand blender or mixer until it is a smooth batter. With a small ladle, drop the dough onto a pan/ griddle heated to 350 degrees, or medium heat on a burner. With the back side of the ladle, smooth out the dough, until it becomes a circular shape (Dough is thick and will not flatten on its own). Cook until small bubbles appear in the dough and flip to cook the other side. Serve with margarine and sugar-free maple syrup.
For variety, add 1 cup of fresh blueberries or sugar-free chocolate chips to the dough after blended.
Makes about 16 4in. pancakes.

Makes 4 servings.
Nutrition Facts (per serving):
Calories- 280 Carbs- 32g Protein- 33g Fat- 2.5g

http://www.flickr.com/photos/progoddess/ / CC BY-NC-ND 2.0