Crustless Quiche with Chicken, spinach, Enoki mushrooms, and Rapini


Crustless Quiche with Chicken, spinach, Enoki Mushrooms, and Rapini

It’s been one of those days.

Today was not a good day in my kitchen.  I did survive and to prove it ate one half (the thin side) of my quiche. After dropping my salt shaker in the quiche before I cooked it, spilling the eggy-milky mixture all over me, the stove top, running down the stove front and landing on a kitchen rug.

But the quiche was delicious even though I had moved the oven rack down and didn’t realize ’til the quiche was almost done that I had put the shelf rack in crooked.

Here goes…

1 tablespoon butter
1 tablespoon olive oil
1 chicken breast, cooked and cut up in small pieces
1 package of Enoki mushrooms, stems removed
1/2 bunch of par-boiled rapini
4-6 green onions, chopped
1 cup shredded Italiano cheese
3/4 cup Bisquick
1 1/4 cups milk
3 eggs
1 tablespoon tarragon

Preheat oven to 400.

Add the butter and oil to a frying pan. Lightly brown the mushrooms, then add the pre-cooked rapini and remove when vegetables are warmed.

Place the chicken, mushrooms, rapini, and green onion in a buttered pie plate (or use cooking spray).

Top with cheese. Sprinkle with salt and tarragon.

Mix together milk, eggs, and Bisquick until smooth with a fork. Pour over top of cheese.

Cook in oven for 30-35 minutes or until sharp knife inserted in centre comes out clean.

Feel free to make substitutions. See my other quiche recipes.

When I buy rapini I usually cut off the stems and blanch the rapini in boiling water for one minute. Drain and rinse with cold water. Then when cooled put the rapini in the freezer until I want to use it. I normally add the Rapini to pasta adding an oil/garlic drizzle.







Hot & Sour Soup


4 cups fat-free chicken broth
1 cup sliced mushrooms
9 oz. soft tofu (drained and cut into 1-inch square pieces)
½ lb. fat-free scallops (optional)
1 tsp. soy sauce
¼ teaspoon white pepper
2 tablespoons cornstarch
2 tablespoons warm water
¼ cup egg substitute or 1 egg, beaten
3 tablespoons rice vinegar (or Apple Cider Vinegar)
1/3 cup thinly sliced green onions

Drain tofu on paper towels. Cut into small squares. Combine chicken broth, mushrooms and tofu in a large saucepan; bring to a boil over high heat. Reduce heat to low and simmer 5 minutes.

Rinse scallops under cold running water. Add scallops, soy sauce and pepper to saucepan; bring to a boil over high heat.

Dissolve cornstarch in warm water; add to soup mixture and cook, stirring frequently, until mixture thickens.

Gradually pour in beaten egg substitute; remove saucepan from heat. Stir in rice vinegar and sprinkle with green onions.

Source:  Adapted from Jyl Steinback, Fat Free Living Cookbook

Hint: Sometimes I used chicken instead of tofu. I am a breast cancer survivor and I try to limit my use of tofu. Tofu is an estrogen receptor which feeds cancer cells.

I was also using Black Cohosh before my cancer  diagnosis, which was referred to me by a friend and we were both diagnosed with breast cancer within a year of each other.  Neither of us had a history of breast cancer in our families.  Buyer beware and do your research before using Black Cohosh.

For more information on tofu or soy-based products check out this link:

Ricotta Custard (Fiadone)


Ricotta is such a versatile cheese.  It can be used in a variety of dishes. Here is one way Ricotta is used that I particularly like.

Ricotta Custard

3 eggs
½ cup sugar
pinch of salt
1 tablespoon cornstarch
Zest of one lemon
1 cup (1/2 lb.) ricotta cheese* (I used Silani Extra Smooth Premium Ricotta, 300g, 6% MF)

Preheat oven to 375F.  Place rack in centre of oven.

Beat eggs and ricotta cheese.  Add lemon zest, salt, cornstarch and drained ricotta cheese.

Bake in oven for 45 minutes.  Cake does not rise but will be done when starting to brown around the edges.


Source: Fromages Frais Maison, Cathy Ytak

* I used Silani Extra Smooth Premium Ricotta, 300g, 6% MF.  There is more ricotta than the recipe called for but it worked!

Ricotta is also an excellent source of calcium.