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Ingredients - makes 6 servings
4 eggs or 4 ΒΌ cup servings of plain eggbeaters with yolk
1 and 1/2 cup fat free milk
6 ounces of smoked salmon
1 large leek, with white and light green parts sliced - about 1 cup of slices. (Onions or shallots can be substituted for the leeks. If you've never cooked with leeks before - rinse carefully.)
1 small red pepper, chopped (about half a cup)
4 oz raw mushrooms (wild or shitake are nice for this, but any will do)
3/4 cup low fat shredded cheese - almost any kind or combo is fine, but not too much strong-flavored cheese such as parmesan
1 tsp dry mustard
1/2 tsp thyme
pinch of cayenne pepper or a bit of hot sauce
paprika, salt, and pepper
Instructions
Preheat oven to 375 F.
Saute' leeks in a little olive oil. When they begin to soften, add mushrooms. After a minute or two, add the peppers. Add a little salt, and cook for 3-4 minutes. Just before taking off heat, add the thyme.
Meanwhile, crumble salmon in pie plate. Cover with vegetables when done, and then sprinkle with the cheese.
Also meanwhile, blend eggs, milk (or other), mustard, cayenne or hot sauce, salt (about 1/2 teaspoon, but less if salmon is salty), and pepper. You can use an eggbeater or whisk, but a blender works really well.
Pour the egg mixture over the rest of the ingredients, and sprinkle with paprika.
Bake for 35-50 minutes. Start checking after half an hour. If it's getting too brown but the middle is too liquid, cover with foil. When done, the center will still be a bit loose. Take it out of the oven or the rest will overcook. In 5 minutes, the center will be done from the heat of the rest of it.
Nutritional Analysis: Each servings has 2.5 grams effective carbohydrate plus 2 grams fiber, 18 grams protein, and 200 calories.
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