Guest Blog: Crustless Crab Quiche with Asparagus (Low-Carb) By Shelby Kinnaird

Friday, February 26, 2021

 

Crustless Crab Quiche with Asparagus (Low-Carb)

CrustlessCrab Quich with Asparagus Served Up on Livliga's Vivente Pattern
This Delish Dish was Served Up on Livliga's Vivente Healthy Lifestyle Pattern

 

Quiche is one of the all-time great foods. It sounds fancy. It’s easy to make. It’s perfect for breakfast, lunch, or dinner. It’s a great way to sneak a few vegetables into your diet. And it reheats well. Team up a slice of quiche with a leafy green salad and some fruit for a complete meal. What’s not to like?

Well… some quiche crusts are loaded with carbs and unhealthy fat, which isn’t so great if, like me, you live with Type 2 diabetes. What if we could keep the high-protein goodness of quiche, but reduce the carbs and fat somehow? Enter crustless quiche!

This Crustless Crab Quiche features gorgeous lumps of jumbo crab, crisp-tender asparagus, and gooey Swiss cheese. I’ve used a combination of whole eggs and egg whites to reduce the fat and cholesterol a bit, but feel free to use all whole eggs or an egg substitute instead.

If you can’t find amazing lump crabmeat where you are, you can substitute cooked shrimp or you could make a vegetarian version of this quiche by skipping the seafood entirely and adding more vegetables. Sautéed mushrooms, bell peppers, and zucchini would all work well.


Crustless Crab Quiche with Asparagus

8 servings


INGREDIENTS

  • Nonstick cooking spray
  • 1-1/2 tablespoons breadcrumbs
  • 12 ounces jumbo lump crab, picked over to remove all shell
  • 1 bunch asparagus, cut into 1-inch pieces and cooked until crisp-tender
  • 1 cup shredded low-sodium Swiss cheese
  • 1 tablespoon minced onion
  • 3 large eggs
  • 6 egg whites
  • ¾ cup fat-free half and half
  • ¼ teaspoon kosher salt
  • 1/8 teaspoon freshly grated black pepper


INSTRUCTIONS

  1. Preheat the oven to 375°F.
  2. Spray a 9-inch pie plate with the cooking spray and sprinkle the breadcrumbs into the bottom of the pie plate. Sprinkle the  crab on top of the breadcrumbs, being careful not to break up the lumps. 
  3. Arrange the asparagus on top of the crab. Scatter the cheese and onions on top of the asparagus.
  4. In a large bowl whisk together the eggs, egg whites, half and half, salt, and pepper. Pour the mixture into the pie plate.
  5. Bake for 40 to 45 minutes or until the center is set and the top is beginning to brown in spots.
  6. Remove the quiche from the oven and set on a wire rack to cool for about 15 minutes. Slice into 8 wedges.


NOTES

  • Be sure to snap off the woody ends of the asparagus. If the stalks are thick, peel them. 
  • Instead of the 3 large eggs plus 6 egg whites, you may use either 6 large eggs OR 3 large eggs plus ¾ cup egg substitute. 
  • Use jumbo lump crab if you can find (and afford) it. 
  • Make the quiche vegetarian by skipping the crab and adding more vegetables.



Per serving (1 slice): 157 calories, 7g total fat (3g saturated), 45mg cholesterol, 236mg sodium, 6g carbohydrates, 0g fiber, 18g protein



Guest Blogger Bio:
Shelby Kinnaird, Founder of Put on Your Apron, hosts fun, healthy cooking experiences online and in-person. She has written two books, The Diabetes Cookbook for Electric Pressure Cookers and The Pocket Carbohydrate Counter for Diabetes. A passionate diabetes advocate, Shelby leads two DiabetesSisters support groups in Richmond, Virginia. She has lived with Type 2 diabetes since 1999.


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Monday Motivational Meal—MyPlate Indian Vegetable and Rice Skillet Meal

Monday, February 22, 2021

 

MyPlate Indian Vegetable and Rice Skillet Meal


In the New Year it is ideal to find meals that are easy, budget-friendly and healthy. We found this Indian Vegetable and Rice one skillet meal from MyPlate Kitchen that succeeds on all three counts! We served up this tasty meal on Livliga's Vivente Portion Control Dinner Plate to complete the healthy goodness.

Get the recipe here.


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Finding Your Zen: 8 calming foods that will naturally help you feel better

Friday, February 19, 2021

8 Calming Foods to Naturally Help You Feel Better
Mint is a calming food to help you feel better

There are so many influences in our lives, not all of them good. Many of them can make us nervous, anxious, unhappy, or even depressed. What we eat can make a difference and allow us to feel calmer and more centered. The right foods can help us feel better and improve our overall health. Below is a list of 8 foods that have a naturally calming effect. We have included links to recipes that incorporate these foods that are available on our blog. Pamper yourself with nurturing foods that are naturally helpful to your mood and your health.

8 calming foods that will naturally help you feel better:
 

Mint—contains menthol, which is a natural muscle relaxer that can lead to a calming effect. Brew some fresh mint tea by growing your own in an herb garden. 

Turmeric—in addition to being the popular spice of the moment, is full of curcumin, which is being studied for its use in promoting brain health and treating anxiety disorders. Golden milk, a hot drink with turmeric and spices, is a calming beverage that many folks are using to start or end their long days or try this Carrot Hummus with Turmeric you can share with others.

Orange—vitamin C is one of the vitamins that can help ease anxiety and promote a sense of calm, and there is no better source than oranges. Eat them whole or try one of these recipes that use orange marmalade. 

Salmon is a calming food that will naturally help you feel better
Salmon is a calming food that will naturally help you feel better...ours was served up on the Halsa pattern!


Salmon—omega-3 fatty acids are helpful in naturally regulating dopamine and serotonin, the feel-good neurotransmitters in our brains. So, a diet rich in them can really help balance your mood! Salmon is a great source, and this recipe for Pan-Roasted Salmon with Tomatoes and Capers is sure to become a favorite go-to recipe.

Spinach—magnesium is one of those minerals that are thought to help with feeling calmer, and you can find it in abundance in dark leafy vegetables like spinach. Try this fun family favorite recipe of Pizza with a Cauliflower Crust and Spinach.  

Chocolate—dark chocolate, in addition to being most people’s comfort food, especially on the go, offers the added benefit of flavonoids, the antioxidant that can help lower blood pressure and anxiety levels. Note that we are talking about dark chocolate, at least 70% cacao content. Try making this guilty pleasure of Warmed Dark Chocolate with Popcorn…a perfect snack to munch on while curling up to watch a feel good movie.  
 

Berries are a calming food to help you feel better
Berries are another calming food to help you feel better

Berries—are naturally packed with antioxidants, which have been shown to protect your cells from stress and can help ease some depression. Any fresh or frozen berries can be easily incorporated into your diet, but we love this recipe for a kid-friendly and diabetes friendly Berry Delicious Smoothie Bowl.

Walnuts—are a great source of alpha-linolenic acid, which research has shown to have a mood boosting effect. Try this recipe for Roasted Turkey Salad with Dried Cherries and Walnuts.
    

Enjoy! And Live Well!

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Monday Motivational Meal--Cheese Soufflé in a Loaf Pan

Monday, February 8, 2021

 

Monday Motivational Meal is a Cheese Souffle in a Loaf Pan

Who says a soufflé can only be made by chefs?! Try this loafpan version for a lovely, light and delectable meal you can make at home. Make sure to serve it up on your favorite Livliga pattern. Ours looked smashing on Celebrate!

Get the recipe here!

 

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5 Great Blogs to Help You Keep Your Momentum in the New Year with Healthy Eating!

Friday, February 5, 2021

 

5 Great Blogs to Help You Keep Momentum and Embrace Change

It seems it is easier to getting started in the New Year focusing on our healthy and healthier lifestyle. What is harder is sustaining the momemtum for long term success. We all need some ongoing inspiration and reminders of how to stay on track. Below are 5 Great blogs that will help you continue your focus on healthy eating.

5 Great Blogs to Help You Keep Your Momentum in the New Year with Healthy Eating!

Top 10 Right-Sized New Year Health Tips


8 Great Tips for Right Sizing Your Food Environment


6 Ways Livliga Helps Us Eat a Balanced Diet


Nutrition is About Portion and Proportion


Portions and Nutrition—How Do They Relate?



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Monday Motivational Meal—Cooking Light Confetti Quesadilla with Shrimp

Tuesday, February 2, 2021

 

Cooking Light Confetti Quesadilla with Shrimp


Celebrate the New Year with this colorful quesadilla with shrimp. It is easy to make and a festive food that is tasty...bound to be a family favorite...remember to serve it up on Livliga's Celebrate plates to make it a memorable meal! #CookingLight

Get the Recipe here.


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