Broccoli and Cheddar Frittata

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Ingredients

  • 11 large egg(s)
  • 1 Tbsp olive oil
  • 1 small uncooked onion(s), thinly sliced (about 1 cup)
  • 2 cup(s) cooked broccoli, chopped
  • 1 pinch kosher salt, (or to taste)
  • 1 pinch black pepper, freshly ground (or to taste)
  • 1/2 cup(s) low fat shredded cheddar cheese, sharp variety

Instructions

Preheat oven to 400°F; position rack in middle of oven.

In a large bowl, whisk together eggs; set aside.

In a 10-inch ovenproof nonstick skillet, heat oil over medium heat until shimmering. Add onion and cook, stirring, until it begins to soften, 4 minutes. Add broccoli and cook, stirring, until warmed through, 2 minutes more. Season to taste with salt and pepper.

Pour eggs over vegetables, covering them evenly; cook, gently lifting and pushing cooked edges toward center, allowing liquid egg to fill space, about 4 minutes. Sprinkle with cheese and transfer pan to oven. Bake until frittata is golden brown and puffed up, 12-15 minutes (frittata should be just slightly soft in center). Transfer frittata to a cutting board, cut in 6 wedges and serve immediately.

Serving size: 1 wedge

 

 

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Scrambled Egg Pizza

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1 item(s) egg(s), scrambled

1 item(s) light English muffin

4 slice(s) fresh tomato(es)

1/4 cup(s) shredded part-skim mozzarella cheese

1 Tbsp basil, fresh

 

Divide egg between open-face muffin; top each half with 2 tomato slices and 2 Tbsp cheese. Broil until cheese starts to brown; garnish with basil

 

Portobello “Philly Cheese Steak” Sandwich

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Ingredients

    • 2 teaspoons extra-virgin olive oil
    • 1 medium onion, sliced
    • 4 large portobello mushrooms, stems and gills removed, sliced
    • 1 large red bell pepper, thinly sliced
    • 2 tablespoons minced fresh oregano, or 2 teaspoons dried
    • ½ teaspoon freshly ground pepper
    • 1 tablespoon all-purpose flour
    • ¼ cup vegetable broth, or reduced-sodium chicken broth
    • 1 tablespoon reduced-sodium soy sauce
    • 3 ounces thinly sliced reduced-fat provolone cheese
    • 4 whole-wheat buns, split and toasted
  • Directions

    • 1 Heat oil in a large non-stick skillet over medium-high heat. Add onion and cook, stirring often, until soft and beginning to brown, 2 to 3 minutes. Add mushrooms, bell pepper, oregano and pepper and cook, stirring often, until the vegetables are wilted and soft, about 7 minutes.
    • 2 Reduce heat to low; sprinkle the vegetables with flour and stir to coat. Stir in broth and soy sauce; bring to a simmer. Remove from the heat, lay cheese slices on top of the vegetables, cover and let stand until melted, 1 to 2 minutes.
    • 3 Divide the mixture into 4 portions with a spatula, leaving the melted cheese layer on top. Scoop a portion onto each toasted bun and serve immediately.

Macaroni & Cheese

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Ingredients

    • 8 ounces whole-wheat elbow noodles (2 cups)
    • 1 10-ounce package frozen chopped broccoli
    • 1¾ cups low-fat milk, divided
    • 3 tablespoons flour
    • ½ teaspoon garlic powder
    • ½ teaspoon salt
    • ¼ teaspoon ground white pepper
    • ¾ cup shredded extra-sharp Cheddar cheese
    • ¼ cup shredded Parmesan cheese
    • 1 teaspoon Dijon mustard
  • Directions

    • 1 Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.
    • 2 Meanwhile, heat 1½ cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining ¼ cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.
    • 3 Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.

Tuna Melt

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Ingredients

 

  • 2 5-ounce cans chunk light tuna (see Tip), drained
  • 1 medium shallot, minced (2 tablespoons)
  • 2 tablespoons low-fat mayonnaise
  • 1 tablespoon lemon juice
  • 1 tablespoon minced flat-leaf parsley
  • ⅛ teaspoon salt
  • Dash of hot sauce
  • Freshly ground pepper, to taste
  • 2 tomatoes, sliced
  • ½ cup shredded sharp Cheddar cheese
  • 4 slices whole-wheat bread, toasted

Preparation

  1. Preheat broiler.
  2. Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl. Spread ¼ cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese. Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes.

 

 

Cobb Salad

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Ingredients

 

  • 3 tablespoons white-wine vinegar
  • 2 tablespoons finely minced shallot
  • 1 tablespoon Dijon mustard
  • 1 teaspoon freshly ground pepper
  • ¼ teaspoon salt
  • 3 tablespoons extra-virgin olive oil
  • 10 cups mixed salad greens

8 ounces shredded cooked chicken breast

2 large eggs, hard-boiled

2 medium tomatoes, diced

1 large cucumber, seeded and sliced

1 avocado, diced

2 slices cooked bacon, crumbled

 ½ cup crumbled blue cheese, (optional)
Preparation:-
  1. Whisk vinegar, shallot, mustard, pepper and salt in a small bowl to combine. Whisk in oil until combined. Place salad greens in a large bowl. Add half of the dressing and toss to coat.
  2. Divide the greens among 4 plates. Arrange equal portions of chicken, egg, tomatoes, cucumber, avocado, bacon and blue cheese (if using) on top of the lettuce. Drizzle the salads with the remaining dressing.
  3. Tips: To poach chicken breasts, place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 15 minutes. To shred the chicken, use two forks to pull it apart into long shreds. To hard-boil eggs, place in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and fill the pan with a mixture of cold water and ice cubes; let stand until the eggs are completely cooled.

 

 

 

 

Meatball Stew

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Ingredients

Method

  1. Boil the potatoes for 10 mins until tender. Meanwhile, heat the oil in a large saucepan. Season the meatballs, then brown them all over for about 5 mins. Remove from the pan, drain off any excess fat, then add the onion, garlic and rosemary. Fry gently for 5 mins.
  2. Add passata to the pan, bring to a simmer, then add the meatballs. Simmer for 5 mins or until everything is cooked through. Add the potatoes and peas, then simmer for 1 min. Pack into a flask or reheat at work, add Parmesan, if using, and eat with good crusty bread.

Pizza Burger

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Ingredients

1 Whole Wheat Bun

1 Veggie Burger patty

2 Slices of fresh Mozzarella Cheese

2 Tbls Marinara Sauce

Method

Cook Burger in its own juices.

Warm wheat bun in microwave and then place burger on bun. Top burger with sauce and mozzarella. Warm again in microwave for about 30 seconds until cheese melts.

 

Grilled Cheese With Turkey & Tomato

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Ingredients

  • 2 slices whole-grain bread
  • 1 slice cheddar cheese
  • 2 ounces sliced turkey
  • 1 slice tomato
  • 1/2 cup pea pods
  • 2 tablespoons low-fat ranch dressing
  • cooking spray

Directions

  1. Make sandwich with bread, cheese, turkey and tomato.
  2. Coat a skillet with cooking spray and toast sandwich for about 3 minutes on each side, until bread is golden brown and cheese is melted.
  3. Serve with pea pods and ranch dressing.

Nutrition Information

Servings Per Recipe: 1
PER SERVING: 403 cal., 19 g total fat (7 g sat. fat), 36 g carb. (5 g fiber), 23 g pro.

Italian Herb Baked Meatballs

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Ingredients                                                                       
makes 15 meatballs

1 pound lean ground beef (I used 88%)
½ cup Italian breadcrumbs
¼ cup fresh grated Parmesan cheese
2 garlic cloves, pressed (or minced)
½ small onion, grated (or minced)
2 tablespoons marinara
1 tablespoon fresh rosemary, chopped
1 tablespoon fresh parsley, chopped
1 tablespoon fresh basil, chopped
½ teaspoon kosher salt
¼ teaspoon fresh cracked black pepper
1 large egg, lightly beaten

Method
Preheat oven to 375°.  Prepare a baking sheet by lining with parchment paper.

In a large mixing bowl, combine all ingredients. Mix well, do not over mix or you will have tough meatballs.

Using a 2 tablespoon scoop, portion out meat and place on baking sheet.  After all meatballs have been scooped onto tray, roll into balls.

Bake for 20-22 minutes.

Remove and transfer to sauce or serve immediately.