Dinner on Deadline

For those nights when you need something light, I give you this simple, low-carb, high-flavor "quiche" that calls for no grains, no gluten, and no heavy lifting.

Makes 4 servings

5 cups cauliflower florets, cut very small (about 1 head)

1 large red bell pepper, cored and chopped

Salt and ground black pepper

8 egg whites (or 11/2 cups pasteurized egg whites)

1 tablespoon chopped fresh thyme

2 cloves garlic, minced

1/3 cup fat-free crumbled feta cheese

1. Heat a large skillet over medium heat. Coat the pan with cooking spray, then add the cauliflower florets and bell pepper, arranging them in an even layer. Season with salt and pepper.

2. Cook, without stirring, for 3 minutes. Stir to turn the florets, then let them cook another 3 minutes without moving them. Once the florets are evenly browned, cover the pan and cook 3 to 4 minutes longer.

3. In a bowl, mix together the egg whites, thyme, and garlic. Pour evenly over the vegetables, then reduce heat to medium-low, cover the pan and cook for 3 minutes. Sprinkle the feta over the quiche, then cover again and cook 3 to 4 minutes more, or until the eggs are completely cooked. Season with salt and pepper. Serve.

Per serving: 140 calories; 0 calories from fat (0 percent of total calories); 0 g fat (0 g saturated; 0 g trans fats); 5 mg cholesterol; 13 g carbohydrate; 4 g fiber; 7 g sugar; 23 g protein; 730 mg sodium.