Asparagus Omelets With Goat Cheese (Phase 1)
Description:
Jumpstart your morning with this hearty omelet! The creamy texture of the goat cheese perfectly complements the crunchy asparagus.
Serves: 4
Ingredients:
1 cup liquid egg substitute
4 eggs
1/4 cup fat-free milk
2 tablespoons chopped scallions
2 tablespoons chopped fresh thyme leaves
2 tablespoons chopped parsley
1/2 teaspoon ground black pepper
1/8 teaspoon salt
1/2 pound asparagus, trimmed and cut into 1" pieces
1/4 cup water
4 tablespoons crumbled reduced-fat goat cheese
Chives, for garnish
Directions:
In medium bowl, whisk together the egg substitute, eggs, and milk. Stir in the scallions, thyme, parsley, pepper, and salt.
Place the asparagus and water in a large microwaveable bowl. Cover with vented plastic wrap and microwave on high power for 4 minutes, or until crisp-tender. Stop and stir after 2 minutes. Drain, pat dry, and add to the egg mixture.
Heat a medium nonstick skillet coated with cooking spray over medium heat. Pour one-quarter of the egg mixture into the skillet, allowing it to cover the bottom of the pan. Cook for 2 to 3 minutes, or until the bottom just begins to set. Sprinkle with 1 tabelspoon of the cheese. Add one-quarter of the asparagus pieces. Cook for 5 minutes, or until the eggs are almost set.
Using a large spatula, fold the omelet in half. Cook for 3 minutes, or until the omelet is golden and the cheese is melted. Turn onto a plate and keep warm.
Coat the skillet with cooking spray and repeat the process with the remaining ingredients to make 3 more omelets. Garnish with the chives.
Nutritional Information:
180 calories
9 g fat (3 g sat)
6 g carbohydrate
19 g protein
2 g dietary fiber
450 mg sodium
215 mg cholesterol
Showing posts with label Breakfast. Show all posts
Showing posts with label Breakfast. Show all posts
Wednesday, November 4, 2009
Parmesan and Swiss Chard Omelet (Phase 1)
Parmesan and Swiss Chard Omelet (Phase 1)
Description
An omelet makes for a hearty meal, regardless of the time of day. This one is chock-full of vitamin-rich Swiss chard, heart-healthy shallots and garlic, and tasty Parmesan cheese. If chard isn’t available, substitute spinach.
Kitchen tip: Just give the chard a quick rinse before chopping off the woody stems. Wait to add the chard filling until just before folding the omelet. Adding it earlier will make the omelet watery.
Serves 2
Ingredients
1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 small shallot, finely chopped
1 bunch Swiss chard, leaves only, washed and chopped
1 medium garlic clove, minced
2 tablespoons finely grated Parmesan cheese
4 large eggs
Salt and black pepper
Instructions
Warm 1 teaspoon of oil in large nonstick skillet over medium-low heat.
Add shallot; cook 3 minutes, until softened, stirring. Add chard; let sit in pan 2 minutes to begin wilting. Cook 8 minutes, until tender, stirring occasionally. Stir in garlic in last minute of cooking. Scrape mixture out of pan into a medium bowl. Stir in cheese.
In small bowl, lightly beat eggs, salt, and pepper. Wipe out skillet with paper towel; add remaining 1 tablespoon oil and place over medium-high heat. Once the pan is hot, add eggs; let them sit for 3 seconds, until edges begin to set. Using a spatula, draw the lightly cooked egg to the center of the pan. Tilt the pan to the side so the uncooked egg runs to the bare spot at the edge of the pan. Repeat process all around the edges of the pan until omelet is just set but still moist.
Add chard filling evenly over top half of the omelet. Cook a few more seconds to melt cheese. Run the spatula quickly along the side of the pan to loosen the edges. Jerk the pan sharply away from you a few times; the omelet should slide up the far side of the pan. Tilt the pan, resting the far edge on a serving plate. Gently roll omelet onto plate, using the spatula to fold over the omelet. Serve immediately.
Nutritional information:
Per serving:
274 calories
21 g fat (5 g sat)
3.5 g carbohydrate
16.5 g protein
487 mg sodium
428 mg cholesterol
Description
An omelet makes for a hearty meal, regardless of the time of day. This one is chock-full of vitamin-rich Swiss chard, heart-healthy shallots and garlic, and tasty Parmesan cheese. If chard isn’t available, substitute spinach.
Kitchen tip: Just give the chard a quick rinse before chopping off the woody stems. Wait to add the chard filling until just before folding the omelet. Adding it earlier will make the omelet watery.
Serves 2
Ingredients
1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 small shallot, finely chopped
1 bunch Swiss chard, leaves only, washed and chopped
1 medium garlic clove, minced
2 tablespoons finely grated Parmesan cheese
4 large eggs
Salt and black pepper
Instructions
Warm 1 teaspoon of oil in large nonstick skillet over medium-low heat.
Add shallot; cook 3 minutes, until softened, stirring. Add chard; let sit in pan 2 minutes to begin wilting. Cook 8 minutes, until tender, stirring occasionally. Stir in garlic in last minute of cooking. Scrape mixture out of pan into a medium bowl. Stir in cheese.
In small bowl, lightly beat eggs, salt, and pepper. Wipe out skillet with paper towel; add remaining 1 tablespoon oil and place over medium-high heat. Once the pan is hot, add eggs; let them sit for 3 seconds, until edges begin to set. Using a spatula, draw the lightly cooked egg to the center of the pan. Tilt the pan to the side so the uncooked egg runs to the bare spot at the edge of the pan. Repeat process all around the edges of the pan until omelet is just set but still moist.
Add chard filling evenly over top half of the omelet. Cook a few more seconds to melt cheese. Run the spatula quickly along the side of the pan to loosen the edges. Jerk the pan sharply away from you a few times; the omelet should slide up the far side of the pan. Tilt the pan, resting the far edge on a serving plate. Gently roll omelet onto plate, using the spatula to fold over the omelet. Serve immediately.
Nutritional information:
Per serving:
274 calories
21 g fat (5 g sat)
3.5 g carbohydrate
16.5 g protein
487 mg sodium
428 mg cholesterol
Baked Eggs With Spinach and Ham (Phase 1)
Baked Eggs With Spinach and Ham (Phase 1)
Description
Eggs baked in a casserole make a classic late-morning dish that’s easy to prepare. This one gets added flavor and nutrients, including vitamin B6, folate, and potassium, from baby spinach and onions.
Make-Ahead: Ham and spinach can be prepared 1 day ahead and stored in separate covered containers in the refrigerator until ready to use.
Prep time: 10 minutes
Cook time: 45 minutes
Serves 8
Ingredients
2 tablespoons extra-virgin olive oil
1 small onion, thinly sliced
4 (1-ounce) slices lower-fat, lower-sodium boiled or smoked ham (not honey glazed), cut into thin strips
4 ounces baby spinach, chopped (4-5 cups)
12 large eggs
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
Instructions
Heat oven to 350° F. Lightly coat an 8" by 8" glass baking dish with cooking spray.
Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add ham and cook 3 minutes more. Transfer to a large bowl.
Add remaining 1 tablespoon oil to the pan. Add spinach and cook, stirring occasionally, until spinach is wilted, about 3 minutes. Add to the bowl with the ham and onion mixture.
Whisk together eggs, salt, and pepper in a medium bowl. Pour half of the egg mixture into the baking dish. Scatter onion, ham, and spinach mixture on top of eggs. Cover with remaining egg mixture. Bake until eggs are set and lightly browned, about 30 minutes. Allow to cool for 10 minutes. Cut into squares and serve warm.
Nutritional information:
170 calories
12 g fat (3 g sat)
3 g carbohydrate
13 g protein
0 g fiber
340 mg sodium
Description
Eggs baked in a casserole make a classic late-morning dish that’s easy to prepare. This one gets added flavor and nutrients, including vitamin B6, folate, and potassium, from baby spinach and onions.
Make-Ahead: Ham and spinach can be prepared 1 day ahead and stored in separate covered containers in the refrigerator until ready to use.
Prep time: 10 minutes
Cook time: 45 minutes
Serves 8
Ingredients
2 tablespoons extra-virgin olive oil
1 small onion, thinly sliced
4 (1-ounce) slices lower-fat, lower-sodium boiled or smoked ham (not honey glazed), cut into thin strips
4 ounces baby spinach, chopped (4-5 cups)
12 large eggs
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
Instructions
Heat oven to 350° F. Lightly coat an 8" by 8" glass baking dish with cooking spray.
Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add ham and cook 3 minutes more. Transfer to a large bowl.
Add remaining 1 tablespoon oil to the pan. Add spinach and cook, stirring occasionally, until spinach is wilted, about 3 minutes. Add to the bowl with the ham and onion mixture.
Whisk together eggs, salt, and pepper in a medium bowl. Pour half of the egg mixture into the baking dish. Scatter onion, ham, and spinach mixture on top of eggs. Cover with remaining egg mixture. Bake until eggs are set and lightly browned, about 30 minutes. Allow to cool for 10 minutes. Cut into squares and serve warm.
Nutritional information:
170 calories
12 g fat (3 g sat)
3 g carbohydrate
13 g protein
0 g fiber
340 mg sodium
Vegetable Frittata With Parmesan (Phase 1)
Vegetable Frittata With Parmesan (Phase 1)
Description
This healthy frittata is chock-full of veggies, making for a very satisfying Phase 1 breakfast or brunch.
Serves 4
Ingredients
2 tablespoons trans-fat-free margarine
1 onion, chopped
2 zucchini, thinly sliced
4 large mushrooms, chopped
1/2 large red-bell pepper, chopped
1/2 teaspoon salt
1/4 teaspoon dried thyme, crushed
1/4 teaspoon ground black pepper
4 large eggs, at room temperature
1 cup liquid egg substitute
1 1/2 tablespoons grated Parmesan cheese (optional)
Instructions
Place the broiler rack in the lowest position (6" to 7" from the heat source) and preheat the broiler.
Melt 1 tablespoon of the margarine in a large oven-safe nonstick skillet over medium heat. Add the onion, zucchini, mushrooms, bell pepper, 1/4 teaspoon of the salt, thyme, and 1/8 teaspoon of the pepper. Cook, stirring occasionally, for 8 minutes, or until the vegetables are tender and no juices remain in the pan.
In a large bowl, combine the eggs, egg substitute, the remaining 1/4 teaspoon salt, the remaining 1/8 teaspoon pepper, and the cheese, if using.
Melt the remaining 1 tablespoon margarine in the skillet with the vegetables over very low heat. Pour in the egg mixture. Cook, uncovered and without stirring, for 15 minutes, or until only the top remains runny. Place the skillet under the broiler and cook for 2 minutes, or until the eggs are just set. Slide the frittata onto a large serving plate.
Nutritional information
Per serving:
200 calories
12 g fat (3 1/2 g sat)
9 g carbohydrate
16 g protein
2 g dietary fiber
510 mg sodium
215 mg cholesterol
Description
This healthy frittata is chock-full of veggies, making for a very satisfying Phase 1 breakfast or brunch.
Serves 4
Ingredients
2 tablespoons trans-fat-free margarine
1 onion, chopped
2 zucchini, thinly sliced
4 large mushrooms, chopped
1/2 large red-bell pepper, chopped
1/2 teaspoon salt
1/4 teaspoon dried thyme, crushed
1/4 teaspoon ground black pepper
4 large eggs, at room temperature
1 cup liquid egg substitute
1 1/2 tablespoons grated Parmesan cheese (optional)
Instructions
Place the broiler rack in the lowest position (6" to 7" from the heat source) and preheat the broiler.
Melt 1 tablespoon of the margarine in a large oven-safe nonstick skillet over medium heat. Add the onion, zucchini, mushrooms, bell pepper, 1/4 teaspoon of the salt, thyme, and 1/8 teaspoon of the pepper. Cook, stirring occasionally, for 8 minutes, or until the vegetables are tender and no juices remain in the pan.
In a large bowl, combine the eggs, egg substitute, the remaining 1/4 teaspoon salt, the remaining 1/8 teaspoon pepper, and the cheese, if using.
Melt the remaining 1 tablespoon margarine in the skillet with the vegetables over very low heat. Pour in the egg mixture. Cook, uncovered and without stirring, for 15 minutes, or until only the top remains runny. Place the skillet under the broiler and cook for 2 minutes, or until the eggs are just set. Slide the frittata onto a large serving plate.
Nutritional information
Per serving:
200 calories
12 g fat (3 1/2 g sat)
9 g carbohydrate
16 g protein
2 g dietary fiber
510 mg sodium
215 mg cholesterol
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