Monday Motivational Meal—Diabetes-Friendly Crab Quiche with Asparagus

 

In recognition of #NationalDiabetesAlertDay we are sharing a diabetes-friendly recipe of crustless crab and asparagus quiche from the amazingly talented Shelby Kinnaird. We served this delectable treasure up on our health-minded Vivente pattern.

Click here for the recipe.

Download Our Free eCookbook:
Living Life to the Fullest with Diabetes

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

 

Crustless Crab Quiche with Asparagus (Low-Carb)

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.

Download Our Free eCookbook:
Living Life to the Fullest with Diabetes

Living healthy with diabetes can be a struggle especially during the summer, which is why we partnered with The Diabetic Foodie to put together this delicious and healthy summertime diabetes-friendly meal served up on Celebrate! Treat yourself to healthy!

Get the recipe here.

Download Our Free eBook:
Manage Your Diabetes Through Portion Control

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Kid-Friendly and Diabetes-Friendly Berry Delicious Smoothie Bowl

Smoothie Bowl Served Up in Kidliga Blue!

Smoothie bowls are a hot commodity in the summer months. They are so popular because they are soothing and cooling. They can also be super easy to make. The great thing about smoothie bowls is that they are a big hit with kids and something they can make for themselves without a whole lot of supervision.

So what is the big difference between a smoothie you put in a glass versus a smoothie you put in a bowl, you might ask? There are a couple of big differences. A smoothie bowl is thicker and creamier and allows for layers of flavors and textures. A smoothie in a glass is completely blended and thinner.  Whereas the smoothie in a bowl has a base of yogurt, the smoothie in a glass does not have to include yogurt.

Interestingly, a study done by Wageningen University in the Netherlands found that the thicker the smoothie the more satisfying and full participants remained. It was the thickness of the smoothie not the calorie density that was found to keep people fuller longer. This discovery adds even more appeal to enjoying smoothie bowls over smoothies in a glass.

There are so many ways to make a smoothie bowl fun and kid-friendly. Choosing fresh fruits that are colorful is a great start. Adding different textures and flavors, like unsweetened coconut, seeds, and nuts is another way to make it memorable.

The key to making a healthy smoothie bowl is to keep it low in carbs and not packed with unnecessary calories. Check out this version of a low-carb and kid-friendly smoothie bowl that is easy to do and bound to delight:

Berry Delicious Smoothie Bowl Served up in Kidliga Pink and Blue!

Berry Delicious Smoothie Bowl

Ingredients

• ¼ cup puffed rice cereal
• 1 cup plain nonfat Greek yogurt (Fage)
• 1 cup frozen berries mixture of blueberries, raspberries, and/or strawberries
• 1 tablespoon almond butter
• ¼  cup Bai5 coconut drink
• ½ tablespoon unsweetened coconut flakes for garnish
• 1 tablespoon fresh berries for garnish
• 1 tablespoon mixed and toasted rolled oats, sliced almonds and sunflower seeds for garnish

Instructions

1. Place ⅛ cup puffed rice in bottom of each bowl.
2. Blend yogurt, berries, almond butter, and Bai5 coconut drink in a blender until well combined.
3. Pour half into each bowl and garnish with coconut, fresh berries, and toasted mixture.

Nutritional Information

Serves: 2. Calories: 179 (with toppings). Fat 7g (Saturated Fat 2g); Sodium  48mg; Protein 15g; Carbohydrate 17g; Fiber 4g; Sugars 9g.

Smoothie bowls are perfect for all ages!

Looking for more smoothie inspiration? Check out these links:

• Diabetic Foodie Smoothie Bowl
• Bariatric Foodie Smoothie Bowl
• Livliga Green Monkey Smoothie

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Diabetes Meal Plan- Spring Edition from NEW Diabetes eCookbook!

Finally! The weather is starting to get warmer, and the produce is fresh. This is the time of year that we begin to dream of sunlighted evenings on the porch, enjoying fresh and simple meals. Luckily for you, this post is all about meal planning. Let's dig in for a yummy recipe that is diabetic-friendly and can be enjoyed by the whole family!

As today is officially Diabetes Alert Day, we are honoring the day with diabetes recipes and the release of our ALL NEW eCookbook (details below). Shelby Kinnaird, our partner for the eCookbook, the Diabetic Foodie, has provided incredible recipes that are served up on Livliga all over our blog. Today, we are sharing with you the cream of the crop (no pun intended!) to get started on a healthy and happy spring! This recipe is from our new eCookbook, Living Life to the Fullest with Diabetes, which premieres TODAY.

Pesto Chicken Salad with Grapes (gluten-free)

One way to lighten up your favorite stand-bys is to use plain yogurt instead of mayonnaise or sour cream. Here’s a zesty take on chicken salad that’s bursting with basil, carrots, and grapes. Try serving it in phyllo cups for an impressive appetizer.

Ingredients:

• 3 cloves garlic, peeled
• 1 cup fresh basil leaves
• 1⁄2 cup nonfat plain yogurt (not Greek-style)
• 2 tablespoons white wine vinegar
• 2 tablespoons extra-virgin olive oil
• 1⁄2 teaspoon ground black pepper
• 1⁄4 teaspoon kosher salt
• 1⁄4 teaspoon sugar
• Dash red pepper flakes
• 12 ounces cooked chicken breast, shredded
• 1 cup coarsely shredded carrots (about 2 large)
• 1 cup seedless red grapes, halved lengthwise
• 2 scallions, thinly sliced

Directions:

1. Preheat oven to 375°F.
2. Make the dressing: In a food processor fitted with a steel blade, drop the garlic through the feed tube while the processor is running. Stop the motor and add the basil, yogurt, vinegar, oil, pepper, salt, sugar, and red pepper. Blend until the ingredients are well incorporated and the dressing is creamy.
3. Make the salad: In a large bowl, place the chicken, carrots, grapes, and scallions. Gently toss. Add the dressing and toss again. Serve immediately or refrigerate.

Nutrition:

• 170 calories, 6g fat (1g saturated), 167mg sodium, 10g carbohydrates, 1g fiber, 7g sugars, 18g protein
  

Notes: 

• This recipe takes only 10 minutes to prep and serves 6.
• Make-Ahead Tip: Cook the chicken and make the dressing ahead of time.
• Make It a Meal: Serve with Sourdough Toast, Steamed Broccoli, and Iced Tea with Lemon.

This recipe and so many others are featured in our NEW and FREE eCookbook. Download your copy today!

Download Our Free eCookbook:
Living Life to the Fullest with Diabetes

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