Light chicken quiche for picnic days

Although I live in the city of unpredictable weather, once in a blue moon we have picnic days. Those days as as rare as enjoyable and if you are so lucky to see them you will realized that even the hangover go out into the sun as soon as it shows up.

Those days trust me I am not gonna stick around the kitchen but for the minimal time required, but you gotta get feed and if you do it outside chances are that you are gonna get lots of temptations, so the best option bring your own food. I prepare this super simple quiche between coffee and shower and I promise you it is delicious warm or cold and it is easy to bring around in a container.

INGREDIENTS 

• 2 cooked Chicken breast pieces ( I got mine form some grilled chicken I made, but you can buy cooked ones too)
• 1 onion 
• 3 eggs 
• 6 tablespoons of fat free formage frais 
• nutmeg, pepper and salt
• reduce fat cooking spray ( this time it is not optional)
• Add to your list in case you dont have baking paper and springform 

HOW TO 

Gather your ingredients and preheat the oven at 240C/ 475F 

Chop the cooked chicken breast and the onion in chunky pieces so they will show in the mix, I rather my ingredients to be abundant and visible but if you prefer less and less visible feel free the taste doesn't change that much.

In medium bol add the three eggs. I suggest to crack them in a small cup and then add it ti the bol just in case the eggs are no good. Them mix them with a whisker if you have or a fork if you don't. 

Then add the formage frais and and whisk again.

The mix will be complete when you add the nutmeg, which give it a really distint flavor, the salt and the pepper. I would use black pepper as it is my preference but any pepper would do.

Mix your eegs with the rest of the ingredients. It should look something like this.

Now get you baking paper and cut it to fit your mold. As I said before I recommend you use one of the springforms that you can remove the walls of the mold and keep the botton but if you dont have one as I didn't before you could use a silicon one and I works just fine.
Add the paper to the botton of your mold and spray it with the low fat cooking spray you don't need much.

Finally put the mix in the mold and put the mold on the oven, set your timer for 20 min, check at the end just to make sure it is as done as you like. Make sure that the sides are cooked that would be your indicator that the quiche is done.

And it is that simple, I hope you are having gorgeous weather and you can go out and enjoy a lovely summer, and till we see again,  

ENJOY :)

Fromustard: the simplest ever sauce

I dont know you, but I eat looooots of boiled chicken since I am on the diet. It is because is simple. And you must think "simple, yes, but... it isn't the most tasty thing ever" and I agree. I have perfected the way to boil it many different ways to give it flavor, but the simplest still water and a bit of sal. But what I do is using this super simple sauce to give it some taste and it really works for me and takes no time whatsoever. Let me introduce you to the Fromustard Sauce:

INGREDIENTS

You get lots out of it... but I think would be enough for two people 

• 0% Formage frais 
• Dijon Mustard
• Whole-Grain Mustard

HOW TO

Gather your ingredients:

Add three table spoons of formage frais ( I love this ingredient works with everything). You can not really keep it for long so just keep it enough for your meal.

Then one tea spoon of Dijon mustard.

I add two tea spoons of whole-grain mustard because I like the texture so much but I guess one will be enough if you are not sold on the texture like me.

And then ... well... shake it baby, shake it... and you are done!

I know it is not a great pic (but what can I do with an almost ten years old digital camera) but the sauce it is fantastic so I hope you

ENJOY:)

Tip- If you don't have fromage frais you can always use 0% greek yogourt.

chicken "non-pasta, pasta like" Chinese style

I don't know you, but me, when someone tells me "you can't it this" I want it the most. Pasta always reminds me of home meals and I must say in a diet like Dukan  is the thing that I miss the most. So I came up with a solution, as we can not eat the real thing, let's eat something that looks similar. Dr. Dukan has specifically allow surimi on the diet and even though I was reticent at the beginning I must say that with it I have found a great ally. It is experimenting with it that so many of my "non-pasta, pasta like" dishes have come to be. Let me introduce you to my chicken "non-pasta, pasta like" Chinese style.

  

INGREDIENTES

Ingredient for one really hungry or two not som much, suitable for pure proteine day.

• Chicken breast ( I use the full breast)
• 8 surimi sticks 
• soya sauce 
• garlic powder 
• cooking spray (optional)

INSTRUCTIONS

Gather your ingredients as you can see there are not many to grab.

Get the chicken and cut it in cubes, I dont like the pieces two small but you can do it as you feel more confortable.

Get a small bol and add some soya sauce (make sure your is not too salty otherwise will be more salt than taste) and you chicken cubes and let then rest for a couple of minutes so the chicken gets all the flavor of the soya sauce.

While your chicken is soaking take your surimi sticks and unroll and break them into little long pieces so they look like small spaghettis. They are tiny, but... nothing is perfect.

 

Then it is pan time, I normally use a wok, just because it is confortable for me, but any pan would do. Put some cooking spray if you want (I do) and add the marinated chicken. This is the point that I add the garlic powder, but I must confess that I crazy about garlic you don't need to do it.

 When they become pink you should add the surimi piece, be aware that at this time the pan can be a little bit dry and you might want to add either some more soya sauce or a bit of water.

 Stir every once in a while to make your it doesn't burn at the bottom of you pan and let the surimi take all the juices.

And that is it, you have made yourself a "non-pasta, pasta like" dish in no time for proteine day that is tasty and fast. 

Make sure to serve hot !!

ENJOY ;)