Nutritious, Delicious, Romantic and Budget Friendly
You know how you usually think of lobster as a very special and expensive treat? Well, not this year. Since people consider lobster to be a luxury food, demand is way, way down this year, and supply is way, way up thanks to really good oversight of fishing practices.
More supply + less demand = cheaper lobster.
It’s actually cheaper than steak right now. So, my fiancé (will be my wife tomorrow!) and I have been taking advantage.
I ate the other 5 before I could take this picture.
This weekend we went to Harris Teeter and got 8 lobster tails for about $21. (A year ago I think that one lobster tail in a restaurant was $20.)
Josef’s Cheddar Cheese, Broccoli and Bacon Quiche
Good news, you can eat quiche without becoming a sickly fat-ass!
It’s packed with omega-3 fatty acids, fiber, protein, and taste!
The Crust:
| 3/4 cup flax meal | 360 kcal |
| 1/2 cup almond meal | 320 kcal |
| 1 egg white | 17 kcal |
| Spray olive oil (5 sec) | 50 kcal |
| Pinch of salt |
The Filling:
| 1 medium bag frozen broccoli | 35 kcal |
| 8 egg whites | 136 kcal |
| 4 high omega-3 eggs (whole) | 280 kcal |
| 1?2 tsp nutmeg | |
| Salt & pepper to taste | |
| 8 pieces turkey bacon – cooked & chopped | 160 kcal |
| 6 tbs low fat sour cream | 120 kcal |
| 2 (1 oz. each) slices reduced fat cheddar cheese (I recommend Cabbot All Natural 50% light, available at Whole Foods) | 140 kcal |
Instructions
- Preheat your oven to 400 F
- Spray a 9-inch pie pan with olive oil. Set aside and place all remaining crust ingredients into a bowl and mix thoroughly. Transfer crust to pie pan and press evenly into a thin layer.
- While you are cooking turkey bacon, microwave frozen broccoli for 3-5 min with 2 tbs water. Drain off water and add to pie shell when done.
- Chop turkey bacon into small strips and add to pie shell.
- Take the 2 cheese slices and crumble them on top of bacon and broccoli.
- In a bowl, mix the eggs, egg whites, spices (nutmeg too), and low fat sour cream as thoroughly as possible – a fork seems to work best. Pout this over the contents of pie pan.
- Bake for 40 min, let cool for approx 5 min and enjoy.
Nutrition
4 servings @ 369 kcal per serving
