Fast(ing) Food - Mushroom Mini-Quiches and an Easy Veggie Side

Day 20, Feast Day #11 - Triple Feast

After my double feast day birthday I was not looking forward to getting on the scale. However, I managed to not gain anything and am still at 10 lbs lost. Another birthday present? Perhaps it was a gift from the Wizard of Oz.

Eating "reasonably" today just didn't work out. I managed to skip breakfast and not eat for 16 hours, as I had hoped to. This means I had at least a 16/8 type intermittent fasting schedule. But from there it was all downhill on Calorie Mountain. 

There was a box of strawberry cream Pocky biscuit treats on my desk this morning. That was my late breakfast at 11:30 am. Then on this rare warm and sunny late April day in Seattle, our office went on the building rooftop and had a barbecue to celebrate the April birthdays in the office. There was hot dogs, pasta salad, corn chips, rhubarb custard pie, and beer. Lots of calories.

Tomorrow I fast. I need to get back on track. I made a yummy lunch to motivate me. Zach and I like to do weekly food themes so we don't waste as much food and need to buy less in general. You may have guessed it is Mushroom Week:
Mushroom Mini-Quiches (Yields 12 pieces) ~98 kcal/piece
Takes 45-55 minutes
  • 6 large eggs ~420 kcal
  • 1/4 cup skim milk ~21 kcal
  • 6 low fat butter crackers (I used Ritz Reduced Fat crackers~84 kcal
  • 1 cup of shredded cheese (I used Parmesan since I had it on hand, I would recommend medium cheddar or mozzarella though) ~431 kcal for Parmesan
  • 1/3 cup buttermilk pancake milk ~160 kcal
  • 1/2 cup spinach ~3 kcal
  • 1 small onion, diced ~15 kcal
  • 4 medium to large mushrooms, diced (I used crimini mushrooms) ~18 kcal
  • 1 tbsp fresh parsley, chopped ~1 kcal
  • Salt to taste
  • Pepper to taste
  • Cooking spray ~23 kcal
Preheat oven to 350 degrees. Lightly grease muffin pan.

Crush crackers (I usually just put them in a plastic bag and smash them a few times). Add 1/4 cup of cheese to the crumbs. Sprinkle crumb/cheese mixture into the bottom of the muffin tin cups. Pat down crumb/cheese mix.

Lightly spray a frying pan or skillet and heat up to medium. Throw onions and mushrooms in the pan and cook until tender (onions become translucent). Set aside.

In a medium to large bowl, beat eggs. Add milk, pancake mix, remaining cheese, spinach, parsley, salt, pepper, and the cooked onions and mushrooms. Mix.

Pour mixture evenly into muffin pan. There should be about a 1/4 to 1/3 inch of space left in the tin for the quiche to expand.

Pop the muffin tray in the oven for 25-30 minutes (until tops start turning a golden brown). Take mini-quiches out and let cool for 10 minutes. then pop them out with a knife. I also garnished with a little sprinkle of paprika.

A Quick, Easy Veggie Side Dish (Yields 4 servings) ~97 kcal/serving
Takes 15 minutes
  • 1 medium onion, sliced ~46 kcal
  • 2 carrots, sliced or cut into sticks (I leave the skin on) ~50 kcal
  • 5 medium mushrooms, sliced (I used crimini) ~15 kcal
  • 1 can of green beans, rinsed and drained ~70 kcal
  • 1 tsp of minced garlic
  • 2 tbsp butter (I use unsalted) ~204 kcal
  • oregano or italian seasoning
  • salt to taste
  • pepper to taste
Melt butter in a large frying pan or skillet. Throw in onions, carrots, and mushrooms into the pan. Cook until onions and carrots are tender.

Throw in minced garlic and green beans. Turn heat to medium-low and cook another couple of minutes until green beans are hot. Sprinkle on oregano, salt, and pepper. Eat.

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