Free Meal Plan: Seafood Quiche

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Are you looking for an economical meal idea this week? I cleaned out my freezer and pantry to make these delicious meals that didn’t break the bank at all. You’d be surprised what’s in there when you have the chance to look through and see what might be hiding!


Chicken Goulash with Herbed Dumplings

A flavorful sauce and tender pieces of chicken all cook up with fluffly dumplings ready to ladle over rice or noodles. This dish freezes really well and we always love the leftovers that guarentee delicious lunches the next day!

Chicken Goulash with Herbed Dumplings


Tossed green salad


Spiced Chicken Pitas

Stuffed in a pita with lots of veggies and drizzled with tzatziki, these make for a tasty supper or lunch. You could make the patties ahead of time, cook them and freeze them if you need to. They are really versatile too-you could make them larger and make chicken burgers, or roll them into meatballs, even. Either way, they were yummy!

Spiced Chicken Pita Pockets

Oven Fries


Mexican Bean Wraps

My Food Revolution recipe this week was these really easy, fast, economical bean and cheese wraps. We smothered them with salsa and added some cilantro, and they were delicious! Jake was the envy of the lunch room the next day. You will never buy a can of re-fried beans again once you try these delicious wraps-promise!

Jamie Oliver’s Mexican Bean Wraps

Raw Veggies and Dip


Nested Eggs

Breakfast for dinner! I paired up some home made maple oat bread with an egg and cooked them together, reminicient of the “egg in a hole” I’d make as a kid for breakfast. It’s a delicous twist on plain old eggs and toast-the bread gets all buttery and toasted, with an egg right in the center…yummy!

Egg Nests




Shrimp Crab Quiche

I’ve made this quiche lots before for special occasions, but this time it was just for a change of pace.

Here on the West Coast, seafood is pretty plentiful so it’s a common thing for us to eat!

You can make the shell from scratch if you like or just buy a ready made deep dish pie crust. It also makes a delicious addition to a brunch or special holiday breakfast.

Seafood Quiche

  • 1 nine inch deep dish frozen pastry shell, pricked on the bottom with a fork
  • 1 1/2 tsp butter
  • 4 large green onions, thinly sliced
  • one (2 oz/60 g) can of crab meat, drained
  • 4 oz/125 g fresh cooked shrimp
  • 3/4 cup grated swiss cheese
  • 2 large eggs
  • 3/4 cup half and half cream
  • pinch ground nutmeg
  • 1/4 tsp each salt and pepper
  • Pre-heat the oven to 425 F.

Cover the pastry shell with foil and bake on a cookie sheet for 10 minutes, then remove the foil and bake 3 minutes longer. Remove from the oven and let cool.

When the shell is cool, sprinkle shrimp, crab, and green onion over the bottom, spreading it evenly. Top with cheese.

In a bowl, whisk together then eggs, cream, nutmeg, salt and pepper. Pour over the shrimp and crab in the pastry shell.

Bake for 35-40 minutes until the filling is golden and firm. Allow to cool 10 minutes in the pan before serving.

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