Chicken and Broccoli Quiche

Makes 2 quiches.

6 servings per quiche.

Serving size: 1/6 quiche


2 9-inch ready made pie crusts, baked

4 eggs

1 cup low-fat or skim milk

salt and pepper to taste

1/2 – 3/4 teaspoon garlic powder

1 package (10 ounces) frozen, chopped broccoli

1/4 cup shredded carrots

1/4 cup chopped onion (optional)

3/4 cup cooked, chopped chicken

3/4 cup shredded cheese


  1. Preheat oven to 350 degrees Fahrenheit. Bake pie crusts according to package directions
  2. In a mixing bowl, combine eggs, milk, salt, pepper, and garlic powder. Mix well.
  3. Place frozen chopped broccoli in the microwave, cook according to package directions. Pour off the liquid.  Let cool, squeeze broccoli to remove more water. Mix broccoli with carrots and onions.
  4. Layer the meat, vegetables, and cheese into bake pie crusts. Pour egg mixture over the ingredients.
  5. Bake at 350 degrees for 30-40 minutes or until top is browned and a knife inserted in the center comes out clean.
  6. Let stand 5 minutes before cutting.


Butterfly Snacks

  • Fill a re-sealable snack bag with two healthy treats (one on each side).
  • Pinch the middle with a clothespin.
  • You can decorate the clothespin to look like a butterfly with markers and twist ties.
  • Try grapes, cheese cubes, baby carrots, celery, pretzels, oat cereal, dried cranberries, almonds and more!

Cabbage Meat Skillet Dish


Serves: 10 Serving size: 1 cup


·       1  pound ground turkey

·       1 medium onion, finely chopped

·       1 (8 oz.) can tomato sauce, low sodium

·       1 cup water

·       ¼ tsp black pepper

·       ½ teaspoon of your favorite seasoning mix (Italian, Asian, Curry, Greek, etc)

·       1 medium head cabbage, about 2 pounds, cut into strips

·       2 shredded carrots

·       1 ½ cups cooked brown rice



• Saute meat and onions about 10 minutes. Drain excess fat.

• Add tomato sauce, water, and seasoning. Cover and simmer for about 10 minutes.

• Add cabbage and rice.

• Stir together, mixing well.

Cover; continue to cook 18-20 minutes.




Slow Cooker Enchiladas

Serves 8.  Serving size 3/4 cup.


1-15 ounce jar of salsa

1 can low sodium whole kernel corn, drained

1 can black beans, drained

1 8-ounce package of low-fat cream cheese


  • Combine chicken, salsa, beans, and corn in slow cooker.
  • Cook on low for 6-8 hours or high for 3-4 hours.
  • When cooked shred chicken with two forks and stir.


  • Cut up cream cheese and stir into the chicken mixture, it will melt.

  • Serve with whole wheat tortillas, over brown rice, or to top a salad.
  • You can top with cheese, olives, cilantro, or avocado.



Ginger-Mango Salsa

This is a good salsa for fish tacos or as a chip dip. You can substitute pineapple, pear, cantaloupe or other fruit for mango or use a combination if you like.


  • 1 ripe mango, peeled and diced small
  • 1 teaspoon ginger, grated
  • 1 tablespoon fresh mint, minced
  • 1 jalapeno, minced, carefully remove ribs and seeds for less heat
  • Pinch of salt
  • 1 teaspoon red wine vinegar


Combine all ingredients. Refrigerate before eating, You can make this ahead of time so flavors can mix better.