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The Recipe Instructions |
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Ingredients
1 vegetable cooking spray
4 8 1/2-inch flour tortillas
1/2 cup shredded reduced fat
1 cheddar cheese
1 4oz can chopped green chiles
1 drained
1/4 cup sliced green onions
1/2 cup picante sauce
1 cup egg substitute
1/3 cup skim milk
1/2 tsp chili powder
1/4 tsp cracked black pepper
6 tomato slices
2 tbsp plain non-fat yogurt
1 fresh cilantro
Directions
Coat a 12-inch quiche dish with cooking spray; layer tortillas in
dish. Sprinkle cheese, chiles and green onions over tortillas; dollop
with picante sauce. Combine egg substitute and next 3 ingredients;
pour into quiche dish. Bake at 350F for 30 to 35 minutes. Remove from
oven;, and arrange tomato slices around edge of quiche; top each
tomato slice with 1 teaspoon yogurt and a sprig of cilantro. (225
calories per wedge) Southern Living Annual Recipes 1992
Servings: 6
Diet Fiesta Quiche Recipe brought to you by Diet Recipes To-Go
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The brassicas, Superfoods that aid Dieting (includes Kale, Bok choy, Turnip greens and Chinese cabbage) Known as cruciferous vegetables, these are full of vitamins (eg.folate), minerals (selenium and potassium, for example), fibre, chlorophyll, antioxidents, and indole-3-carbinol. Over and above their numerous other great health properties, a few of these nutrients are believed to help reduce the cancer risk. Foods containing allyl sulfides ( includes eschalot, onions and green onion) The onion family of vegetables is high in allyl sulfides, a chemical which experts believe could be linked to a reduced risk of stomach and colon cancer. Although there is not enough, scientific evidence obtainable, allyl sulphides are also thought by many experts to help with antiinflammatory effect, high blood pressure and insomnia. Foods containing allyl sulfides are low in calories, so are ideal for including in your weight loss regime. The South Beach Diet The South Beach diet is a weight loss system started by Cardiologist arthur agatston which encourages that dieters should be eating "good carbs" instead of "bad carbs" and "good fats" instead of "bad fats" Agatston invented his weight loss regime as an aid to patients with heart conditions, based on his detailed study of scientific studies completed on other diets. Approved foods include, broiled ham, turkey breast, fish, parmesan cheese, pistachio nuts, lowfat milk and some vegatables, like chickpeas, celery and snow peas. |