spinach quiche, great for cutting and bulking

[biglouie250]

this can fit into a bulking or cutting diet very easily
you will need:

10oz package frozen chopped spinach
1 bell pepper
1 small onion
2 TBSP of Sour cream(if bulking or desired)
1 package shredded lowfat or reg cheese(no fat free, it doesnt melt well)
12 jumbo eggs
glass corning ware(1-2", 10" wide, 16" length) deep, stove and pam cooking spray

pre-heat oven to 400f, open spinach and put in dish and place dish in microwave for 2 minutes

chop onion, and pepper and place in bowl(you dont have to use all of each just about 1/2-3/4 of a cup is fine) I like to use 4-5 whole eggs and the rest i use whites, you can use 12 whole eggs, either way get them in the bowl. next drain the excess water out of the spinach when it gets done in the microwave, and put it into the mixing bowl with the rest of the ingredients. put 1/2 -3/4 of a cup of the shredded cheese into the bowl as well. now mix it all up nice, with the sour cream if you want(its optional). PAM the corningware, and put mixture in there. place more cheese on top if so desired. bake at 400f on the middle rack for 25 minutes or until you can put a knife in and pull it out and nothing sticks to it. Let cool 5 minutes, Salt and pepper to taste. and enjoy.

Now as far as nutrition, you are getting the nutrients, vitamins, anti oxidents and fiber from the veggies, negligible amount of carbs and a decent source of protein. Fat content will depend on whether you use the sour cream or regular cheese, but it wont be that much either way. if your cutting have a piece with a pro/flax shake in the AM. if your bulking have it with your oats. Now when reheating, please dont use the microwave!!!!!! It will come out rubbery, just use the toaster oven. Its tasty, and is a good change of pace from boring old egg whites in the AM, dont be shy add flax or olive oil to it also before you eat if you want. It takes about 35 minutes to make, including prep time and should last 2-3 days, depending on your nutritional needs. Its a good idea to make on a sunday night to prepare for the week.

[sonar1234]

I have make spinach a food of choice since reading so much about all it has to offer.

I am on a low carb diet but i always eat my spinach each day and broccoli has well.

great recepie thanks.

check out the healtiest food in the world website to read more about spinach and other great foods