Veggie & Egg Skillet

Vegetable Egg Skillet

Veggie & Egg Skillet
Serves 2 – 3
Can be doubled | Can be halved | Makes great leftovers | Freezes well

This is a new favorite of ours for breakfast or lunch. Scott created the basic recipe years ago – he’s a master at making up delicious scrambled egg concoctions! This one has always stayed in our rotation, we love the interesting addition of oregano and cumin. Lately we’ve been making it as a frittata style skillet dish instead of as a scramble. You can slice it into wedges which look really lovely on the plate. For our Tablespoon version we use three egg whites and two whole eggs for 2 servings, but you could make it with all egg whites if you’re really trying to cut down on the fat.     ~ Susan

Ingredients

3 large egg whites
2 whole eggs
1/2 teaspoon sea salt (more or less to taste)
1/3 cup red onion – small dice
1/3 cup yellow pepper – small dice
2 cups fresh baby spinach leaves
1/4 teaspoon ground cumin
1/2 teaspoon dried oregano
2 teaspoons olive oil
sea salt to taste
optional garnishes – crumbled goat cheese, minced red onion, chopped fresh herbs, hot sauce

Instructions

Whisk all the eggs together with the sea salt and set aside.

Place an oven rack on the top setting in the oven (making sure your skillet will fit).
Preheat your oven broiler.

Heat the olive oil over medium heat in a medium sized oven-proof non-stick (or well seasoned cast iron) skillet.

Saute the onions and peppers for one minute. Add cumin and oregano and sauté another two minutes.

Add spinach leaves and saute for a few seconds or until lightly wilted.

Pour egg mixture, covering veggies evenly. Reduce heat to medium-low, cover skillet and let the mixture cook for 3 minutes.

Remove cover and place skillet under the broiler. Close oven door and broil for another 2 minutes, or just until the rest of the egg mixture has set.

Use an oven mitt to remove skillet from oven. Add garnishes of your choice, slice into wedges, and serve warm.

Serving Suggestions

Toasted whole grain bread or fresh seasonal fruit are both good choices for a perfect carbohydrate accompaniment.

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Spicy Bacon “Fried” Rice

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Spicy Bacon “Fried” Rice
Serves 2
Can be doubled | Can be halved | Makes great leftovers | Can be frozen

Oh my goodness this is a tasty treat! And it’s so much healthier than ordering fried rice in a Chinese restaurant where the tendency is to use copious amounts of questionable oils. Plus, you don’t see bacon fried rice on many menus… My mother in law has been making her version of this dish since my hubby was a kid and he loves it, which was my motivation for creating a Tablespoon version of the dish. Here at home we throw in whatever vegetables we have around, always starting with onions, carrots and frozen baby peas. Try mushrooms, water chestnuts, broccoli, peppers, baby corn, snap peas…    ~ Susan

Ingredients

2 strips of thick cut bacon – diced
1 cup onion – diced
1 cup carrots – diced
1 cup thawed baby peas
3-4 cups leftover cooked rice – try white or brown basmati rice
2 eggs – whipped with a fork until well blended
1/2 teaspoon sea salt
tamari soy sauce to taste
asian style hot sauce to taste

Instructions

Heat a large non-stick (or well seasoned cast iron) skillet over medium heat and add the diced bacon. Stir fry until it begins to brown and the fat renders from the meat. Turn off the heat. Remove bacon pieces to a plate lined with a paper towel to soak up excess fat. Strain off most of the remaining fat drippings from the pan, keeping just enough to stir fry the remaining veggies.

Return pan to the heat, add onions and carrots and stir fry until they are getting lightly browned and a bit tender. Add the eggs and sea salt and slowly stir, allowing eggs to “scramble” until well cooked. Add the bacon, the peas, and the rice and combine it all well. Add tamari and hot sauce to taste and serve while hot!

Serving Suggestions

A side of sauteed spinach or stir fried cabbage are great side dishes to go with this rice, or a marinated cucumber salad would be great too!

Vegetarian Substitutes

Try diced shiitake mushrooms, or diced smokey tempeh strips, also called “fakin bacon, or small diced seitan in place of the bacon, or simply omit the bacon and make a tasty veggie fried rice.

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Dried Herb Omelet

Dried Herb Omelet
Serves 1
Can be Doubled

This recipe is another one that I picked up in Malibu. Our friends who we rented our house with brought along their nanny Ika who, like our nanny Tess, happens to be a fabulous cook. I saw her making this omelet on our first morning there and was skeptical that using only dried herbs could make for a tasty end result. I took the bite that she offered me and realized I was wrong- this dish which has no oil and requires no chopping is full of flavor and is ready in a flash. It’s great for any meal, but it’s become a weekend lunchtime favorite in our house.     ~Shivani

Ingredients:

2 eggs
1 tablespoon of water or milk
1/4 teaspoon dried tarragon
1/4 teaspoon dried thyme
1/4 teaspoon dried basil
1/4 teaspoon dried oregano
salt and pepper, to taste

Instructions:

Heat a small to medium nonstick over on medium heat and coat with cooking spray.

While pan is heating, beat the eggs using a whisk until fluffy, adding liquid halfway through.

Add herbs and salt and pepper.

Pour egg batter onto pan, and cook until edges are lightly brown, and the middle is no longer runny.

Flip, and cook an additional minute or two.

Serving Suggestions:

Whole-wheat or Food for Life Ezekiel toast with a dollop of butter is a great starch option. Get your veggies  in with a simple salad of romaine lettuce, tomatoes, cucumbers, onions and carrots or any lightly stir-fried or steamed vegetable like broccoli, zucchini or green beans.

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Poached Huevos Rancheros

Poached Huevos Rancheros low fat recipe

Poached Huevos Rancheros
Serves 2
Can be doubled | Can be halved

This is one of our favorite meals of all time. Seriously, Scott and I eat this a lot! It’s fantastic for breakfast, but makes an equally good lunch or dinner. The combination of eggs, whole grain corn and beans provides great fuel for the body which is also quite easy to digest. If you like Mexican flavors this is going to be a new favorite in your recipe collection. You’ll need 3 pans on the stove (or you can use a microwave for the beans), and a bit of coordination and timing to get everything on the plate, but the extra effort is all worth it when you take that first bite!    ~ Susan

Ingredients:

4 eggs
1 can of black beans
3/4 teaspoon cumin
1/4 teaspoon granulated garlic
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1/4 cup of your favorite salsa – try Shivani’s roasted salsa recipe!
1 teaspoon of your favorite hot sauce
1/4 cup water
4 corn tortillas
1 heaping tablespoon shredded sharp cheddar – Cabot makes outstanding cheddars which are widely available, our favorite is the Racer’s Edge sharp cheddar – we love those Vermont cheeses!
sliced scallions for garnish

Instructions:

Fill a large non-stick skillet (or well seasoned cast iron skillet) with just enough water to poach the eggs (I like my yolks to stay bright yellow, so I poach in a shallow amount of water to keep the tops of the yolks from turning white). Turn on heat to get the water boiling.

Meanwhile, open the can of black beans, drain out a little bit of the liquid from the top. Add the cumin, salt & pepper directly into the can and stir well to combine. Put about 1 cup of black beans in a small pan (or microwave safe bowl) and heat just until hot. Set aside. Save the rest of bean mixture for another use.

Put the salsa, hot sauce and 1/4 cup water into a shallow wide saucepan, big enough to fit a corn tortilla without bending it. Stir the mixture together and turn on the heat. This is your “ranchero” sauce.

Crack 2 eggs at a time into a small dish and gently slide them into the poaching water. Repeat with remaining 2 eggs. Turn heat down to medium and let them cook for about 3-4 minutes, this will give you nicely poached eggs with slightly soft yolks.

While eggs cook, dip one corn tortilla into the warm salsa mixture, leave it in the sauce just for about 10 seconds, then use a wide spatula to transfer it to your plate. Repeat process with other tortillas, putting 2 tortillas on each plate, the second tortilla almost on top of the first one, but a little off center so they’re not completely stacked on on top of each other.

After you plate the sauced tortillas, you can put the heat up to high for a minute to “cook down” the sauce if you want it a little thicker. Divide the rest of the warm ranchero sauce over the tortillas. Use a slotted spoon to remove the eggs from poaching water and place 2 eggs atop each of the 2 tortillas. Sprinkle the cheese on top of the eggs. Spoon the beans onto the plates next to the eggs and tortillas, top with plenty of sliced scallions and dig in!

Serving Suggestions:

Breakfast – this needs nothing else, it’s a perfect meal to start your day.

Lunch or dinner – add a big salad (try lettuce with shaved red cabbage and grated carrots) to complete the meal.

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Steel Cut Oats with Spinach & Poached Eggs

steel cut oats with spinach and poached eggs low fat recipe

Steel Cut Oats with Spinach & Poached Eggs
Serves 2
Can be doubled | Can be halved

Being a busy bistro owner/chef, on my feet all day long six days a week, and in my 6th month of pregnancy, I have to keep myself well nourished. Last Saturday morning, after a very busy Friday night dinner rush and only a few hours of sleep before returning to the kitchen at 7am, I needed some serious fuel. And so this delicious “power breakfast” came to be! The oats are rich in complex carbohydrates, spinach is loaded with iron and other important minerals, and the eggs provide a nice protein boost. One great thing about steel cut oats – you can cook up a larger batch and keep it in the fridge for a few days – single portions are easy to reheat. Just put some cooked oats in a pot with a little bit of water, stir on medium heat until hot, and serve. Try this savory combination in place of the more traditional sweet versions of oatmeal for a change, and you just might become hooked. I am!     ~ Susan

Ingredients:

1/2 cup dry steel cut oats – we use Bob’s Red Mill brand, the best we’ve ever had
1 1/2 cups water
1/8 teaspoon sea salt
3 cups tightly packed baby spinach leaves
4 eggs
sea salt & freshly ground black pepper to taste
chopped scallions for garnish
hot sauce for extra flavor – try Frank’s Red Hot sauce, it’s one of our faves!

Instructions:

Bring the 1 1/2 cups water to boil in a small pot with lid. Add steel cut oats and the 1/8 teaspoon sea salt, stir well, reduce heat to a very low simmer, cover and cook for about 30 minutes, until oats are done to your liking.

A few minutes before oats are done cooking, boil enough water in a medium saucepan to poach the four eggs. I like my poached eggs on the very soft side but a good rule of thumb is to give them about three minutes in the poaching water which will yield partially cooked yolks while still being somewhat soft.

Stir the spinach leaves into the steel cut oats, add a couple of tablespoons of water if necessary to help them mix in, and let the mixture sit, covered, with the heat turned off, for a couple of minutes.

Spoon the oat-spinach mixture into two serving bowls and top each with two poached eggs. Garnish with the chopped scallions and let each person add salt, pepper and hot sauce to their own taste.

Serving Suggestion:

This is truly a meal in a bowl! Start it off with some fresh fruit, add a cup of your favorite tea or coffee and you’ve got an excellent power breakfast to keep you going all morning long.

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Spinach, Leek and Mushroom Crepes

Spinach, Leek and Mushroom Crepes
Serves 2
Can be doubled| Can be halved

Mahir, Meenakshi and I are huge fans of masala omelets and were making them at least once a week for several months, but, as tasty as this spicy egg dish is, we were getting a little tired of the same old, same old.  I was about to make them again, but Mahir stopped me and said he wanted to try something new with eggs. He pulled out what we had in the fridge, and this crepe recipe was the result. It’s really delicious and something you would see at a top notch French restaurant but with loads of butter. The thinness of the crepe changes the texture of the eggs to something firmer but equally tasty- you might not even think you’re eating eggs at all. The combination of vegetables works harmoniously and makes this creation even healthier. We’ve entertained with this recipe for brunch several times, and our guests are always stunned by the impressive presentation and taste!     ~Shivani

Ingredients:

4 large eggs
2 leeks, thinly sliced
2 cups shitake mushroom caps, thinly sliced
5 to 10 ounces of fresh baby or regular spinach
2 garlic cloves, minced
2 teaspoons of olive oil
salt and pepper, to taste

Instructions:

Warm the olive oil over medium heat in a medium-sized non-stick pan.

Add garlic and leeks and saute until leeks are soft, about two minutes.

Add spinach and mushrooms and cook for five minutes or until spinach is wilted and mushrooms are soft but not mushy.

Season with salt and pepper, and set aside.

Warm a large nonstick skillet over low to medium heat and lightly coat with cooking spray.

Beat two of the eggs lightly using a fork and season with salt and pepper.

Add eggs to pan and move pan so that the batter spreads evenly across the bottom of whole pan.

Cook 3 to 5 minutes or until done- the edges should be firm. They shouldn’t be overcooked or runny.

Fill the center with the veggie topping and gently fold edges over the topping.

Carefully slide off pan onto plate.

Repeat with the other two eggs.

Serving Suggestions:

A slice or two of whole wheat bread or a Food for Life English muffin is the way to go when eating these crepes. Spread them with a touch of butter, and you’ve got a satisfying pairing partner.

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Zucchini, Tomato & Parmesan Frittata

Zucchini, Tomato & Parmesan Frittata Low Fat Recipe

Zucchini, Tomato & Parmesan Frittata
Serves 6
Can be doubled | Can be halved | Makes great leftovers | Freezes well

I make a daily frittata, with local eggs of course, for the cafe. It makes a great breakfast dish and also works nicely for a light lunch. My version of frittata is basically a quiche without the crust. It’s quick to put together, you get multiple meals from one dish, it’s great for any time of year, and the varieties of seasonal flavors you can add are practically endless! A regular quiche is loaded with rich cheeses and heavy cream, but this frittata omits the cream and makes smart use of a small amount of parmesan cheese, which is big on flavor but very low in fat and calories per serving.      ~ Susan

Ingredients:

12 eggs
optional – 1/2 cup lowfat milk
2 teaspoons olive oil
1 small onion – halved and very thinly sliced
2 medium zucchini – very thinly sliced
1 medium tomato – thinly sliced
1 teaspoon dried thyme
sea salt to taste
1/3 cup shredded parmesan

Instructions:

Preheat oven to 375F.

LIghtly oil a 10 inch pie dish or square casserole.

Whisk eggs in a large bowl until well beaten. Add milk if desired and whisk again.

Heat a large non-stick (or well seasoned cast iron) pan over medium heat. Add the olive oil and swirl to coat pan evenly.

Add onions and sauté for a few minutes until getting lightly browned.

Add zucchini, thyme and a generous sprinkle of salt. Sautee mixture until zucchini are getting soft and lightly browned.

Arrange zucchini mixture evenly on the bottom of the dish.

Pour egg mixture gently over the zucchini.

Sprinkle the parmesan on top.

Gently arrange tomato slices on top – it’s okay if they sink into the eggs.

Very carefully place the dish into the oven on a middle rack and bake for about 35-40 minutes, until all puffed up and nicely browned on top. Let it cool to room temperature, it will deflate but will still be lovely and delicious!

We like to eat a freshly made frittata at room temperature, but it’s very nice warmed up the next day as well.

Serving Suggestions:

For breakfast try it with some sliced fruit on the side.
For lunch it’s great paired with a simple green salad.

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Indian Style Masala Omelet

Eggs, low-fat, vegetarian, omelet recipeIndian Style Masala Omelet
Makes 2 portions
Can be doubled | Can be halved

Since I’m such a big seafood and poultry eater and often  feel that eating vegetarian doesn’t always satisfy me, it might seem strange that my first post for this site is a vegetarian dish. But, this omelet recipe is so good that it’s an exception. It’s popular in India for a heartier breakfast or filling for a sandwich. When Mahir and I were dating, he used to make it for me on Sunday mornings. Fast forward a few years, and we realize that it’s also a super fast but also super tasty dinner, and now it’s standard in our repertoire. I usually chop extra onions and cilantro so I can make another one the next day for lunch (I use two eggs instead of three to have lighter midday meal). We break it up into pieces for Meenakshi, and she eats it up- green chili’s and all! The best part? It has no oil at all!

Ingredients:

6 eggs (you can substitute with egg whites if you want to go even lighter)
one small onion, finely chopped
one generous handful of cilantro, chopped
green chili, chopped (the amount you use here is entirely personal. We love lots of spice so we use the small green chilies with the seeds, which are spicy, but you can also use a little jalapeno or serrano with or without the seeds)

Instructions:

Beat the eggs with a whisk and add onions, cilantro and green chili

Add salt and pepper to taste

Pour half the mixture over a warmed pan with cooking spray, and cook on medium-low heat until the edges aren’t runny, and the omelet looks golden when you lift it up with the spatula. Flip, and cook another two minutes.

Repeat with the second half of mixture and enjoy!

Serving Suggestions:
You can have this spicy omelet for breakfast, lunch or dinner. I often use two eggs for breakfast and lunch which makes for a lighter meal. Whole wheat toast with just a touch of butter is the best accompaniment. For lunch or dinner, pair with steamed broccoli or green beans. My personal favorite is huge salad with lots of veggies and a dressing made with vinegar, dijon mustard, pepper and olive oil (no more than a tablespoon, of course!)

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