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The Recipe Instructions |
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Ingredients
2 tbsp parmesan cheese, non-fat
1/4 tsp paprika
3 sheets phyllo dough
2 each egg whites
1/2 cup egg beaters
1/2 cup ricotta cheese, non-fat
2 tbsp flour
1/2 cup evaporated skim milk
6 oz chicken, white meat --
1 cooked and cubed
2 oz swiss cheese -- grated
1 cup asparagus -- or other
1 veggie
2 tbsp green onion -- chopped
2 tbsp parmesan cheese -- grated
Directions
Preheat oven to 350 degrees F. Lightly spray a 9-inch pie pan with
vegetable oil cooking spray (butter flavored). Combine 2 tablespoons
non-fat parmesan cheese with paprika and set aside. Stack and cut
sheets of phyllo dough in half. Place one square of phyllo in pie
pan, lightly spray with vegetable oil cooking spray and sprinkle with
1 teaspoon cheese mixture. Layer remaining squares and cheese
mixture in the same manner.
Combine egg whites, egg substitute, ricotta, flour and milk. Stir in
chicken, swiss cheese, vegetables and green onions. Pour into
prepared pie crust. Sprinkle with freshly grated parmesan.
Bake for 30 minutes or until lightly browned. Cool for 10 minutes.
Recipe By : Mary Watson, Creighton Cardiac Center
Servings: 6
Diet Light Chicken Quiche Recipe brought to you by Diet Recipes To-Go
Diet typesThe Glycaemic Index Diet The gi (or glycaemic index) diet is linked to the glycaemic index, a list showing food types and a score representing the speed with which the glucose and energy in the food type gets converted to sugar in the dieters system. The claim is that slow acting food types (ie those food types with a low Glycaemic index score), keep you satisfied for a longer period of time and help to cut down on food without craving snacks all the time. It is also extremely efficient for diabetes sufferers, as the low GI foods are beneficial in managing increases in glucose secretion. The Atkins’ Diet Now nearly 5 decades old, the popular atkins diet achieved most of its fame during the last few years. Popular with many famous celebrities, it allows fat reduction whilst still eating many foods that are not normally available to dieters, such as meat and butter. On the atkins diet you are supposed to eat fat and protein, it is the carbs that are on the banned list. It is often referred to as a high protein, low carb, diet. With this diet, the foods you should avoid are processed and refined sugar, milk, white bread, starchy vegetables, white rice and white flour, including cereals and pasta made from white flour. With this diet the foods you are encouraged to eat are nutrient-rich unprocessed foods such as meat, fish and, as a consequence, poultry. You also can eat shellfish, regular full fat cheese, butter and, as a consequence, olive oil. The Atkins’ Diet Theory The controversial theory behind the atkins diet is that if we eat less carbs, our bodies will utilize the fat we have stored and we will reduce weight The South Beach Diet The South Beach diet is a diet started by Cardiologist arthur agatston which stresses that dieters should be eating "good carbohydrates" instead of "bad carbs" and "good fats" instead of "bad fats" Agatston invented his dietary regime as an aid to patients with heart conditions, as a consequence of his detailed analysis of scientific research on other nutritional studies. "good" foods include, veal cutlets, turkey bacon, fish, fat-free cheeses, pistachios, nonfat yoghurt and some vegatables, such as black beans, lettuce and turnips. |