Broccoli and Cheddar Frittata

ND15_EAT_CHEF_BroccoliCheddarFrittata_DOTCOM_058_800x800

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

 

 

Advertisements

BBQ Chicken Salad

BBQChickenSalad_008_xl

Ingredients

  • 1/2 cup(s) canned tomato sauce
  • 1 Tbsp honey mustard
  • 1 Tbsp spiced seasoning mix, BBQ variety
  • 2 tsp dark brown sugar
  • 1 tsp onion powder
  • 1/2 tsp Worcestershire sauce
  • 1 pound(s) uncooked boneless skinless chicken breast(s), pounded 1/4-inch thick
  • 1/2 tsp kosher salt, or to taste
  • 1/4 tsp black pepper, or to taste
  • 6 cup(s) chopped romaine lettuce
  • 2 cup(s) grape tomatoes, halved
  • 1 medium sweet red pepper(s), chopped
  • 1/2 cup(s) canned black beans, rinsed and drained
  • 1/2 cup(s) canned yellow corn
  • 1/4 cup(s) reduced fat ranch dressing
  • 1/4 cup(s) semisoft goat cheese, crumbled
  • 1/4 cup(s) uncooked scallion(s), chopped

Instructions

Preheat a grill or grill pan to high heat.

In a medium bowl, combine tomato sauce, mustard, BBQ seasoning, sugar, onion powder and Worcestershire sauce; set aside.

Season chicken with salt and pepper. Cook chicken, flipping once, until almost done, about 2 minutes per side. Next, baste chicken with reserved sauce a few times, flipping on grill while coating both sides with sauce, and cook until done, about 1 to 2 minutes more. Remove chicken to a cutting board and let rest for a few minutes before slicing.

In a large serving bowl, combine lettuce, tomatoes, pepper, beans, corn and dressing; toss to coat. Top salad with chicken; garnish with cheese and scallions. Yields about 2 1/2 cups salad, 3 ounces chicken, 1 tablespoon cheese and 1 tablespoon scallions per serving.

Notes: The BBQ sauce can be made up to 5 days ahead – feel free to play with other types of mustard or seasonings. The chicken can be grilled, sliced and chilled until ready to serve

 

 

Pan-Fried Fish Sandwich

PanFriedFishSandwich_101_xl

Ingredients

  • 1/4 cup(s) yellow cornmeal
  • 2 Tbsp grated Parmesan cheese
  • 1 Tbsp fresh thyme, fresh, finely minced (or 1 tsp dried thyme)
  • 1/2 tsp table salt, or to taste
  • 1/2 tsp black pepper, freshly ground, or to taste
  • 1 pound(s) uncooked flounder fillet(s), four 4 oz pieces, washed and patted dry
  • 1 Tbsp Dijon mustard
  • 1 large egg white(s), whipped until stiff
  • 1 spray(s) olive oil cooking spray
  • 1 Tbsp olive oil
  • 4 tsp tartar sauce
  • 4 item(s) light hamburger roll(s) or bun(s)
  • 1/2 medium lemon(s), cut into 4 wedges
  • 4 leaf/leaves, large lettuce
  • 8 slice(s) fresh tomato(es)

Instructions

In a medium bowl, combine cornmeal, Parmesan cheese, thyme, salt and pepper; set aside. Set fish on a plate and spread both sides with mustard. Next, dip fish into egg whites, turning to coat both sides. Lastly, dip fish into cornmeal-mixture, turning to coat both sides.

Coat a large oven-proof skillet with cooking spray and set over medium to medium-high heat; heat oil until shimmering. Add fish to skillet and cook for 2 to 3 minutes on one side; flip fish and cook until done on other side, about 2 to 3 minutes more.

Spread 1 teaspoon of tartar sauce on bottom half of each roll; top with a fish fillet and squeeze some lemon juice over top. Place a piece of lettuce and 2 pieces of tomato on fillet; top with roll. Yields 1 sandwich per serving.

 

 

Smoked Turkey Sandwiches with Chipotle Mayo

SmokedTurkeySandwichesChipotleMayo_157_xl

Ingredients

  • 2 Tbsp light mayonnaise
  • 1 item(s) canned chipotle peppers in adobo sauce, minced (or less to taste)
  • 1/4 tsp table salt
  • 4 slice(s) reduced-calorie rye bread, toasted if desired
  • 4 oz deli sliced turkey, smoked-variety (4 slices)
  • 1 medium plum tomato(es), cut into eight slices
  • 1/2 item(s), medium avocado, Hass, mashed

Instructions

In a small cup, mix together mayonnaise, chipotle pepper and salt until blended.

Spread 1 tablespoon mayonnaise mixture on two slices of bread; top each with 2 slices turkey and 4 slices tomato.

Spread mashed avocado on remaining two slices of bread; place on top of tomatoes. Yields 1 sandwich per serving.

 

 

Lemon-Pepper Tuna Sandwiches

Lemon-PepperTunaSandwiches_572_xl

Ingredients

  • 6 oz water-packed tuna fish drained
  • 1/2 small uncooked carrot(s), grated
  • 2 Tbsp light mayonnaise
  • 2 Tbsp fresh parsley, chopped
  • 1 medium uncooked shallot(s), minced
  • 1 Tbsp fresh lemon juice
  • 1 tsp lemon zest, or more to taste
  • 1/2 tsp black pepper
  • 4 slice(s) reduced calorie wheat bread, toasted
  • 1/2 cup(s) arugula, baby variety

Instructions

Combine all ingredients, except bread and arugula, in a small bowl; mix well.

Layer 2 slices toast with 1/4 cup arugula and about 1/2 cup tuna salad; top with remaining slices toast and serve.

Serving size: 1 sandwich

 

 

Shrimp Sweet Chilli Noodle Salad

recipe-image-legacy-id--488629_11

Ingredients

 

  • 3 nests medium egg noodles
  • ½ large cucumber
  • bunch spring onions, finely sliced
  • 100g cherry tomato, halved
  • 1 green chilli, deseeded, finely chopped
  • 200g cooked king prawns, defrosted if frozen
  • zest and juice 2 limes
  • 4 tbsp sweet chilli sauce
  • 100g baby spinach leaves
  • 25g roasted cashew

Method

  1. Boil the noodles for 4 mins, then drain. Cool under running water, then drain again. Put into a large bowl, then using scissors, cut into shorter lengths.
  2. Halve cucumber lengthways, then scoop out the seeds. Slice into half moons and add to the noodles with the onions, tomatoes, chilli and prawns.
  3. Mix the lime zest, juice and chilli sauce to make a dressing and fold through noodles. Put a handful of spinach onto each serving plate, top with the noodles and cashews.

 

Tuna Melt

4460811

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

3911535

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.

 

 

 

 

Pasta Salad

recipe-image-legacy-id--374505_11

Ingredients

  • 250g pasta shapes
  • 140g frozen peas
     pack parsley, chopped
  • small pack chives, snipped
  • zest and juice 1 lemon
     2 tbsp olive oil

  • extra ingredients (see ideas below)

Method

  1. Cook the pasta, adding the peas for final 2 mins cooking time. Drain, rinse with cold water to cool, then drain again. Tip into a bowl with the chopped herbs, lemon zest and juice, olive oil and plenty of seasoning and mix well. Cover and chill, spooning out portions as and when. If you’re making this for one person, by days 3 and 4 you’ll need to stir in a little olive oil or something creamy to loosen the pasta.

    Recipe Tip

    4 ways to vary it

Meatball Stew

recipe-image-legacy-id--1075583_11

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.