Crustless Asparagus Quiche


Crustless Asparagus Quiche

Yield: 8 servings | Serving Size: 1 slice | Calories: 72 | Total Fat: 3 g | Saturated Fat: 2 g | Previous Points: 1 | Points Plus: 2 | Trans Fat: 0 g | Cholesterol: 49 mg | Sodium: 120 mg | Carbohydrates: 3 g | Dietary Fiber: 1 g | Sugars: 2 g | Protein: 7 g


  • 2 cups sliced asparagus
  • 6 egg whites
  • 2 whole eggs
  • 1/3 cup diced onion
  • 1/2 cup (low-fat) feta cheese, optional parmesan cheese
  • 1/2 cup diced tomatoes
  • 1/4 teaspoon black pepper
  • Kosher or sea salt to taste


Preheat oven to 350 degrees.

Combine all ingredients in a medium mixing bowl and pour into a quiche pan or 9-inch glass pie plate.

Bake at 350° for approximately 45 minutes or until filling is set.

Health and Wellness Associates




Slow Cooker Cheesy Lasagna


Slow Cooker Cheesy Spinach Lasagna Recipe

Yields: 12 servings | Serving Size: 3-4 cup size slice or 1/12th of total recipe | Calories: 269 | Previous Points: 5 | Points Plus: 7 | Total Fat: 9 g | Saturated Fat: 4 g | Trans Fat: 0 g | Cholesterol: 19 mg | Sodium: 302 mg | Carbohydrates: 34 g | Dietary Fiber: 5 g | Sugars: 11 g | Protein: 12 g |


  • 1 tablespoon olive oil
  • 1 (5 ounce) package baby spinach or 6 cups packed baby spinach
  • 2 (24 ounce) Jars marinara sauce, no sugar added
  • 1 cup reduced fat ricotta cheese
  • 1 cup low-fat cottage cheese
  • 1 cup (part skim) mozzarella cheese
  • 1/4 cup grated parmesan cheese
  • 1 teaspoon dried oregano
  • 12 whole wheat lasagna noodles, uncooked (break in half)
  • Fresh basil for garnish


Add oil to a large skillet, add spinach and cook over low heat just until wilted, about 3-5 minutes.

Combine in a medium bowl ricotta cheese, cottage cheese, mozzarella cheese, and oregano.

Add 1 cup marinara to the bottom of the slow cooker. Next, add a layer of broken lasagna noodles, spread 1/4 of cheese mixture over noodles, next top with 1/4 of wilted spinach. Repeat the layers until all the ingredients are used up. I prefer to add cheese last.

Cover and cook until noodles are al dente and cheese is bubbly. Cook on low-heat 4-5 hours or high heat 2-3 hours. Remove the lid and add parmesan to the top. Turn off the slow cooker and allow the casserole to sit for 15 minutes before cutting. Serve garnished with fresh basil and additional parmesan, if desired.

Recommend a 6 quart slow cooker, or approximately that size.

Health and Wellness Associates




Chicken Enchiladas with Roasted Tomatillo Chile Salsa, Yellow Rice and Spicy Black Beans


Chicken Enchiladas with Roasted Tomatillo ChileSalsa,

Yellow Rice and Spicy Black Beans


  • Roasted Tomatillo Chile Salsa:
  • 1 pound tomatillos, husked
  • 1 white

    onion, peeled, sliced, quartered or whole

  • 4 garlic


  • 2


  • 2

    teaspoons ground cumin

  • 1

    teaspoon salt

  • 1/2 cup

    chopped cilantro leaves

  • 1/2 lime, juiced
  • Enchiladas:
  • Extra-virgin

    olive oil

  • 1/2

    medium onion, diced

  • 3 garlic cloves,


  • 1 1/2

    teaspoon ground cumin

  • 1/4 cup all-purpose flour
  • 2 cups chicken stock,


  • Chopped

    cilantro leaves

  • 1 deli

    roasted chicken (about 3 pounds), boned, meat shredded

  • Salt
  • Freshly

    ground black pepper

  • 10 large

    flour tortillas

  • 1/2

    pound Monterey Jack cheese,


  • 2 cups

    sour cream

  • Chopped tomatoes and

    cilantro leaves, for garnish

  • Spicy

    Black Beans, recipe follows

  • Yellow

    Rice, recipe follows

  • Guacamole,


  • Spicy Black Beans:
  • 2 cups

    (about 1 pound) dried black beans,

    picked over, soaked overnight

  • 3

    tablespoons extra-virgin olive oil

  • 1/2

    medium onion, diced

  • 1 jalapeno pepper,


  • 2 cloves

    garlic, chopped

  • 1 bay


  • Kosher


  • freshly

    ground black pepper

  • Yellow Rice:
  • 2 cups

    long-grain rice

  • 4 cups


  • 2 cloves garlic,


  • 1

    tablespoon turmeric

  • 1

    teaspoon kosher salt

  • 1 bay




Preheat oven to 400 degrees F.

For the salsa:

On a baking tray, roast tomatillos, onion, garlic and

jalapenos for 12 to 15 minutes. Transfer the roasted vegetables and any juices

on the bottom of the tray to a food processor. Add

the cumin, salt, cilantro, and lime juice and pulse mixture until well combined but still



Meanwhile heat a 2 count of olive oil in a medium saucepan over medium heat. Add the onion

and cook until soft and caramelized – this should take 5 to 7 minutes. Add the

garlic and cumin then cook for a

further minute. Sprinkle on the flour and stir to ensure the flour doesn’t burn

then gradually add the chicken stock to make a veloute. Continue stirring over

a low simmer until the flour cooks and the liquid thickens. Turn off the heat,

add half of the roasted tomatillo chile salsa, some additional fresh chopped

cilantro and fold in the shredded chicken meat. Season, to taste, with salt and


Change the temperature of the oven to 350 degrees F and begin assembling the

dish. Take a large baking dish and smear

the bottom with some of the reserved tomatillo salsa. Now take the flour

tortillas and briefly flash them over the stove-top flame (or put them briefly

under the broiler if using an electric stove). Using a shallow bowl, coat each

tortilla lightly with the reserved salsa mix. Put a scoop of the shredded

chicken-enchilada mix on top of the tortilla followed by a sprinkle of the

shredded cheese. Fold the tortilla over the filling and roll like a cigar to

enclose it. Using a spatula place the

tortillas in the baking dish and continue to do the same with all the

tortillas. Finally pour over some more of the salsa and top with the remaining

shredded cheese. Bake uncovered for about 30 minutes until bubbly and cracked

on top. Garnish, cilantro and


Serve hot with Spicy Black Beans and Yellow Rice, the remaining tomatillo

salsa, sour cream and

fresh guacamole, if


Spicy Black Beans:

In a large pot, soak beans overnight covered in water by 2 inches. Drain and set aside.

In the same pot, heat the olive oil. Add the onion, jalapeno pepper, garlic,

and bay leaf and cook until the vegetables begin to soften, about 5 minutes.

Add the beans and cover with water by about 1-inch. Bring to a boil, reduce the

heat, cover, and simmer for 1 to 1 1/2 hours, or until the

beans are tender. Remove the bay leaf and discard. Taste the beans and season

with salt and pepper.

Yellow Rice:

Put all the ingredients into a heavy-bottomed pot, stir well, and bring to a

boil over medium-high heat. Reduce the heat to a simmer, cover, and cook over

low heat until the rice has absorbed the water, about 15 to 20 minutes. Remove

from the heat and let sit, covered, for 5 minutes. Discard the garlic and bay leaf, fluff with a fork, and serve.

Recipe courtesy of Tyler Florence

Health and Wellness Associates