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Easy and healthy Mother’s Day brunch recipe: Avocado and Feta Frittata

Easy and healthy Mother’s Day dish: Avocado and Feta FrittataIf you’re a follower of my Instagram feed, you may have noticed that I make breakfast frittatas several times a week. That’s why this recipe from Avocados from Mexico really appealed to me as a delicious and easy-to-make Mother’s Day brunch dish.

You can make this even healthier by substituting egg whites for some of the eggs. (Use 3 tablespoons egg whites for one regular egg.) Another way to health up this dish is to used sundried tomatoes that aren’t packed in oil. You’ll need to soften them up by soaking in hot water for 15 to 20 minutes or so before chopping them up for the recipe.

Avocado and Feta Frittata

Recipe courtesy of Avocados of Mexico

Ingredients:

  • 6 large eggs
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 avocado from Mexico, halved, pitted, peeled and cubed
  • 1/2 cup crumbled feta cheese, divided
  • 1/3 cup oil-packed sun-dried tomatoes, chopped
  • 1 tablespoon oil
  • 2 cups baby arugula, divided

Directions:

  1. Preheat broiler.
  2. In a medium bowl, beat eggs with salt and pepper.
  3. Stir in half of the avocado, half of the feta and half of the tomatoes, and set aside.
  4. Heat oil (can be from the tomatoes) in a 9-inch oven-proof skillet over medium heat.  Stir in 1-1/2 cups of the arugula until wilted, about 30 seconds.
  5. Add beaten egg mixture. Cook until eggs start to set, lifting sides a bit to let uncooked egg run underneath, about 5 minutes.
  6. Sprinkle with remaining cheese and tomatoes.
  7. Transfer skillet to broiler. Cook until eggs are set, 1 to 2 minutes; remove from broiler.
  8. Sprinkle with remaining avocado and arugula. Serve hot.

Recipe and picture courtesy of Avocados from Mexico and used with permission.

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Posted on May 7, 2013 in Breakfast,Featured,Recipes and tagged as ,

Meatless Monday: The Passionate Vegetable cookbook review and a recipe for California Fiesta Quinoa Salad #meatlessmonday #glutenfree

California Fiesta Quinoa Salad from The Passionate Vegetable cookbook

Has your family participated in Meatless Monday yet? Maybe you’re reluctant to because someone in your family thinks veggies are yucky. Or maybe you’re just perplexed on how to cook up a vegetarian dish that’s filling and will be liked by all family members. That’s why you have to check out the new cookbook by Suzanne Landry, The Passionate Vegetable. Her health inspired recipes  promise to revitalize your life whether you’re a vegetarian or a meat lover.

You can tell that Suzanne is a health educator, because The Passionate Vegetable is as educational as it is inspirational. The cookbook includes a simple guide to food nutrition, suggestions for healthy vegetarian meals, transition recipes for the meat lover (love this!), and a guide to remaking your pantry to be healthier and vegetarian friendly. The Passionate Vegetable contains over 145 recipes including breakfasts, salads, soups, grains and bean dishes, and entries, as well as a chapter devoted to meat and healthy treats and desserts. It also features fantastic food photography for some but not all her recipes, unfortunately. Recipes I’m looking forward to making include Ratatouille over Spaghetti Squash and Roasted Fresh Figs with Goat Cheese.

Summer salads

With the weather getting warmer, I’m on the lookout for recipes that require a minimum of cooking and are more on the light side. This recipe from The Passionate Vegetable for California Fiesta Quinoa Salad fits the bill, since you can make it ahead of time in the morning when it’s cooler. Quinoa makes a terrific main dish since it’s an excellent source of vegetarian protein and it’s gluten free. Suzanne suggests adding leftover quinoa salad to scrambled eggs – just before the eggs set hard, add 1/4 cup and give it a stir. She likes this egg and quinoa salad dish for breakfast, but you could make it for lunch or dinner, too!

California Fiesta Quinoa Salad

Recipe from The Passionate Vegetable by Suzanne Landry from Health Inspired Publishing

Serves 6

Salad ingredients:The Passionate Vegetable

  • 1 cup quinoa, uncooked
  • 2 cups water
  • 1/4  teaspoon sea salt
  • 3/4  cup tomato, chopped (1 medium tomato)
  • 1/4 cup celery, chopped (1 stalk)
  • 1/2  cup cucumber, seeded and chopped (1 medium cucumber)
  • 1/2 cup scallions, chopped (4 scallions)
  • 1/2 cup fresh cilantro, cleaned and chopped
  • 1/2 cup fresh or frozen corn, blanched
  • 1/2 cup cooked black beans, rinsed and drained
  • 1/4 cup black olives, pitted and diced (Kalamata are the best!)

Dressing ingredients:

  • 1/3 cup extra-virgin olive oil
  • 1   teaspoon hot red pepper flakes (or more to taste)
  • 2   tablespoon red wine vinegar or 1/4 cup lemon juice
  • 1/2  teaspoon sea salt

Directions:

  • Boil 2 cups water and add salt. Thoroughly rinse quinoa in strainer. Place in boiling water, cover, and reduce heat to medium-low. Cook for 20 minutes or until grain is fluffed and water is absorbed.  Remove from pot into a large bowl and allow to cool before adding vegetables.
  • Slice tomatoes into 1/2-inch slabs and remove most of the seeds.  Then cut tomatoes into sticks and crosswise into ½-inch cubes.  This will give you evenly sized tomato pieces that won’t get mushy if the salad isn’t eaten right away.
  • Cut celery by slicing down the rib in the center of the stalk. If the stalk is large you might want to cut it in thirds. Then cut crosswise into 1/2-inch pieces.
  • Slice cucumber lengthwise into 4 strips and then remove center seeds. Chop these strips into 1/2-inch pieces. Remove root ends of scallions and cross chop into 1/4-inch pieces. Toss cooled quinoa with all remaining vegetables, beans, and olives.
  • Mix vinegar, oil, hot pepper flakes, and salt together.  Toss lightly with salad.  Refrigerate for an hour before serving.  This will last 5 days in the refrigerator.

Recipe and picture used with permission.

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Posted on April 22, 2013 in Cookbooks,Featured,Gluten Free,Recipes,Veggies and tagged as , , ,

Healthy St. Patrick’s Day snacks: Avocado Deviled Eggs

Avocado Deviled Eggs

Looking for some green party food for St. Patrick’s Day that’s also healthy and naturally gluten free? This recipe healths up a party classic – deviled eggs – by substituting avocado and plain yogurt for mayonnaise. You can sprinkle the tops with chives or blend them in for a punchier green, too!

This would also make a terrific healthy snack when the kids are reading Green Eggs and Ham at school.

Avocado Deviled Eggs

Yield: 12 deviled eggs

Ingredients:

  • 6 hard-cooked eggs, peeled and cut lengthwise
  • 1 fully ripened avocado from Mexico, peeled, pitted and diced
  • 1 tablespoon plain low or no-fat yogurt
  • 2 teaspoon Dijon mustard
  • 1 teaspoon white vinegar
  • 1/2 to1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1 tablespoon minced jalapeño
  • 1 tablespoon finely chopped onion
  • chopped chives (optional)

Directions:

  1. In a small bowl, place egg yolks; add the avocado and mash until smooth.
  2. Stir in yogurt, mustard, vinegar, salt and pepper, and mix thoroughly.
  3. Stir in jalapeño and onion, then spoon into egg white shells, dividing equally.
  4. Arrange on a serving plate. Cover lightly with plastic wrap and refrigerate for up to 3 hours.
  5. Garnish with chives, if desired.

Photo and recipe used with permission.

__________________
Amazon links are affiliate links. A commission may be earned from a referred sale to their website.

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Posted on March 8, 2013 in Featured,Recipes and tagged as , , ,

FREE egg recipe eCookbook from Eggland’s Best (offer ends February 15!)

your-best-recipes

Eggland's Best recently released their second original eCookbook, Your Best Recipes featuring the top 20 recipes from the first nation-wide Eggland’s Best “Your Best Recipe Contest.”   These delicious recipes were chosen from thousands of entries submitted by at-home chefs and bloggers, and each recipe highlights a creative way of using Eggland’s Best eggs.

The eCookbook, a $9.99 value, is available via a free eCookbook download only through February 15, 2013. That’s TOMORROW!!

Here’s how to download your FREE eCookbook:

  1. Visit Eggland’s Best special promotion page and connect your Facebook account to "like" Eggland's Best on Facebook.
  2. Once you've connected your Facebook account, click the red button to download your eCookbook.

The eCookbook features gorgeous food photographs and recipes for appetizers, main courses, breakfast and dessert. Some of the recipes on my “To Cook” list are Israeli Salad with Tahini Lemon Dressing, Grilled Shrimp & Asparagus Avgolemono (Greek Egg Lemon Soup), and Korean Bibimbap Salad.

Hurry! This free eCookbook download offer is only available through February 15, 2013.

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Posted on February 14, 2013 in Cookbooks and tagged as

Denver Egg Mug Scrambler

Denver-Egg-Mug-Scrambler

Recently, Egg Beaters launched their new Three Cheese product, made with all-natural, 100% real egg whites and a blend of cheddar, Swiss and provolone cheeses. It’s a terrific product to help you make a quick, delicious and healthy scramble or egg based dishes like quiche and breakfast casseroles. Egg Beaters Three Cheese has more protein – and fewer calories – than any other mainstream breakfast option. It also allows you to enjoy three times the food for the same calories as shell eggs.

Try using Egg Beaters Three Cheese in this mug scrambled egg dish. It’s a quick and easy way to serve eggs to your family on those busy weekday mornings. Prepare the ingredients the night before so your older kids can make it on their own while you’re making coffee or getting dressed.

Denver Egg Mug Scrambler

Recipe Courtesy of Egg Beaters

Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 1

Ingredients:

  • PAM® Original No-Stick Cooking Spray
  • 2 tablespoons chopped frozen bell pepper and onion strips
  • 1/2 cup Egg Beaters® Three Cheese
  • 2 tablespoons chopped thin-sliced lower sodium honey ham

Directions:

  1. Spray inside of large microwave-safe mug with cooking spray. Add vegetables. Microwave on HIGH 30 seconds; blog vegetables dry with paper towel.
  2. Add Egg Beaters and ham to mug; mix well.
  3. Microwave on HIGH 45 seconds. Stir; microwave 45 seconds more or until set. Serve immediately.

Tips:

  • The scrambler puffs up and fills the mug while cooking. It falls quickly once removed from the microwave.
  • Use a large (15-ounce) microwave-safe mug to hold the ingredients and to reduce the chance of overflow. Mugs that are wider and shorter work best. A 2-cup glass measure may be used as well.
  • Microwave wattages vary; adjust cook time as needed. Cook the scrambler until the egg is set.

Recipe and picture used with permission.

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Posted on November 14, 2012 in Breakfast,Recipes and tagged as

Breakfast Tacos with California Ripe Olives #kitchenplay

breakfast tacos

To celebrate National Taco Day, Kitchen PLAY and California Ripe Olives have challenged me to create a taco recipe. My family and I love to make breakfast tacos with whatever leftovers we have in the fridge, like carne asada or maybe leftover pork chops along with the eggs, peppers, cheese, salsa, and whatever else we have on hand. So adding California Ripe Olives seemed like a natural fit! I’m ashamed that I hadn’t thought of it before.

I’ve tried to health up this breakfast dish by using egg whites and adding just a little cheese to each taco instead of a large amount with the cooked eggs.

To save time I used already sliced California Ripe Olives. My children love to put whole olives on their fingers and eat them one at a time, however. So I always keep cans of both styles in my cupboards to use in recipes and as snacks. I also keep a supply of frozen, sliced peppers and onions in my freezer, which is another time saver. After all, who wants to spend time slicing and dicing peppers on a weekend morning?

Breakfast Tacos are perfect for using up leftovers and a great way to enjoy the taste of California Ripe Olives at breakfast time. You can connect with California Ripe Olives online at  Calolive.org, on Twitter at MissCAOlive and Facebook.

California Ripe Olives Twitter party

Join Kitchen PLAY, California Ripe Olives and some of your favorite food bloggers for a Twitter Party on October 16 at 7 PM ET where we’ll be chatting about this tasty, nutritious and versatile food, and testing our olive knowledge.  You’ll also be eligible to win great olive prizes, so RSVP for the Twitter Party here!

Also, beginning October 1, read all 10 posts at Kitchen PLAY celebrating National Taco Day with California Ripe Olives for clues. Each post contains an “olive fact” that may appear as a trivia question during the Twitter Party. A new post and fact will be revealed each day, Monday through Friday, until October 12. (Here’s my clue for you: California is currently harvesting the 2012 crop, which will continue through October!)

breakfast taco

Breakfast Tacos

Feeds a family of four

Ingredients:

  • 1 tablespoon olive oil
  • 1 – 14 ounce package frozen bell pepper and onion mix
  • 6 eggs
  • 1 1/2 cups egg whites
  • 1 1/2 cups sliced California Ripe Olives
  • salt and pepper to taste

For serving:

  • Corn tortillas – 2 to 4 per person
  • Cheese – shredded Mexican blend cheese and/or queso fresco
  • Seasonings – your favorite salsa and hot sauce
  • Avocado slices
  • Fresh lemon or lime wedges
  • Sliced California Ripe Olives
  • Optional: cilantro, raw onions (diced), fresh tomatoes (diced), or sour cream

Directions:

  1. Heat oil in large sauté pan at medium high heat. Add frozen bell pepper and onion mix until hot and all water is cooked off.
  2. While peppers and onions are cooking, warm tortillas on a grill or frying pan on medium heat. Tortillas should be warm and flexible, not dry and crunchy. Keep wrapped in a clean dishtowel in a warm oven until serving time.
  3. Turn down heat to medium-low.
  4. Add eggs and egg whites. Stir to scramble and cook until eggs are nearly done to your personal preference. (I like mine a little moist.)
  5. Turn off heat and add olives to the pepper, onions and egg mixture. Stir to evenly distribute. Cook until heated through.
  6. Place egg mixture on a tortilla and add cheese, seasonings, and extra goodies. Fold and enjoy!

Note: if you find that your tacos are falling apart, double up on the corn tortillas. Also, make sure your tacos are made just before serving, otherwise they’ll get all soggy.

Celebrate National Taco Day!

_______________________
Disclosure: I was compensated for my time and efforts to participate in this Kitchen PLAY event. All opinions and experiences are my own.

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Posted on October 2, 2012 in Breakfast,Featured,Recipes and tagged as

Quick and Easy Quiche {Eggland’s Best brunch kit giveaway}

quiche Last weekend, I partnered with Eggland’s Best to host a brunch at my home to gain awareness for breast cancer research. You see, this time of year Eggland’s Best prints tiny pink ribbons on they wonderful eggs to raise awareness and show their support Susan G. Komen for the Cure®.

It’s their second year doing this, so you’ve probably seen the pink cartons at your store. From September 15th through November 15th, for every pink carton of Eggland’s Best eggs sold, a donation will be made to the Susan G. Komen for the Cure up to $50,000.

For my party, I prepared a couple of variations of quiche based on a basic recipe from The Tightwad Gazette III that I’ve been making for years.

Quick and Easy Quiche

Ingredients:

  • 1 pie shell, either premade or homemade (I used a frozen gluten free pie crust since several of my guest are GF.)
  • 4 whole eggs
  • 1/4 to 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • pinch of nutmeg
  • 1 cup skim milk
  • 1 cup shredded cheese (your choice – cheddar, Swiss, etc. I used a Mexican cheese blend.)
  • 1-2 cups filling (vegetables and/or meats – I used yellow, orange and red cherry tomatoes)

Directions:

  1. Prepare the crust in a 9-inch pie plate.
  2. Preheat over to 425 degrees.
  3. Grate cheese and prepare the filling ingredients.
  4. Beat eggs, milk and seasonings together until just combined.
  5. Spread filling ingredients on the crust. Top with grated cheese and cover with the egg/milk mixture.
  6. Bake for 10 minutes at 425 degrees. Then turn the oven down to 350 degrees and make for an additional 45 minutes or until it’s done.

This Mama’s tips

  • There are all kinds of healthy (whole wheat, gluten free, organic and spelt) premade pie crusts in the freezer section of many health food stores. While they’re twice as expensive as conventionally made pie crusts, they’re worth it.
  • To lower fat and calories, use 4 whole eggs and 4 egg whites (or the equivalent if you’re using liquid egg whites from the carton)
  • Adjust salt keeping in mind the saltiness of your cheese.
  • Ideas for meats include ham, chicken, bacon, soy crumbles, etc.
  • Ideas for veggies include tomatoes, broccoli, spinach, mushrooms, etc. Use any cooked or steam veggies but squeeze out excess liquid so you don’t have a runny quiche.
  • You can also use cream, half and half or evaporated milk instead of skim milk. I’ve never tried soy, rice or coconut milk, but if you’re milk-free give them a try.

Eggland’s Best brunch kit giveaway

Eggland’s Best has asked me to give away a brunch kit so you can have your own pink ribbon party. (Retail value: $45.) The kit contains:

  • 2 Free Eggland’s Best Dozen coupons (Any variety- classic, cage-free, or organic)
  • 1 Free Eggland’s BestHard Cooked and Peeled variety coupon (great for making deviled eggs!)
  • 4 Eggland’s Best ramekins
  • 1 Eggland’s Best apron
  • 1 Eggland’s Best whisk
  • 1 Eggland’s Best spatula
  • 1 Eggland’s Best egg timer
  • 1 Eggland’s Best eco bag (great for grocery shopping!)
  • 1 Eggland’s Best plush egg

To enter, comment below on how you contribute to raising awareness or funding for breast cancer.

Giveaway closed. Congrats to Catherine!

For additional entries:

  1. Comment below on what your favorite egg dish is for ONE additional entry.
  2. Sign up for This Mama Cooks! Review’s RSS feed for ONE additional entry.
  3. Sign up for my enewsletter for ONE additional entry.
  4. Spread the word about this giveaway by submitting a link to this post on Twitter for ONE additional entry. You must leave a link to your tweet in your comment so I can check.
  5. Follow @amnichols on Twitter for ONE additional entry.
  6. Follow @egglandsbest on Twitter for ONE additional entry.
  7. If you have done any of these additional activities you MUST come back here and leave a comment telling me what you did. I will be checking!
  8. Maximum amount of entries at This Mama Cooks! is SEVEN.
  9. You have until midnight MST on Thursday, October 13, 2011 to enter.

ONE winner will be chosen at random. You must be willing to send me your full name, mailing address and phone number so I pass your info on to Eggland’s Best so they can mail out your brunch kit. I’ll announce the winner on this blog. I won't share your mailing info with the public, just your name. If you have a blog, I’ll link back to it when I announce the winner.

The giveaway is valued at approximately $45 and is only open to legal residents of the United States, 18 years of age and older. No purchase required. Odds of winning based on number of entries. Up to SEVEN entries per person. ONE Eggland’s Best brunch bit will be given away. Void where prohibited by law.

By submitting your name and email address, you agree to receive relevant promotional emails and contest follow up communications from This Mama Cooks! On a Diet in compliance with my privacy policy and giveaway rules.

_________________
Disclosure: Eggland’s Best made a $100 donation in my name to Susan G. Komen for the Cure® and sent me a brunch kit for my party.

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Posted on October 6, 2011 in Contests and Giveaways,Gluten Free,Recipes and tagged as

Spinach and Feta Frittata: avoid the back to school breakfast rush with eggs and Mrs. Dash

eggs and tomatoes The morning rush to school has started. Since I’m the family bus driver, I’m up early, too, so I can have a quick breakfast, vitamins and coffee (and maybe a peek at the Denver Post) before we rush out the door.

I need to have protein in the morning, and eggs fit the bill. But there’s nothing more boring that scrambled eggs day after day. So I use cheese, vegetables, meats, and Mrs. Dash seasonings to jazz things up.

Egg tricks

No, I don’t juggle my eggs. (If I only could.) Instead, I use a few special tricks to make my morning egg dishes foolproof.

  • Use a non-stick pan and cooking spray so the food easily slides on to your plate.
  • Use medium-low to very low heat. Since I’m running around making sandwiches and coffee, getting the newspaper, and yelling at the kids to get a move on, I can’t be hovering over the stove at all times. When the eggs are nearly done, I turn off the burner (I have a glass top range) and let the residual heat keep things warm.
  • Use a lid. This is my husband’s trick. After you have your ingredients in the pan, cover with a lid, and lower the heat. This has the effect of steaming your eggs, which makes them light and fluffy. Since the lids that came with my pans are glass, I can keep an eye on things, too.
  • Use 1 whole egg and 3 tablespoons of egg whites. This helps reduce calories and fat grams
  • Experiment! Have fun using different types of cheeses, vegetables, meats (sausage, bacon or even deli slices) and Mrs. Dash seasoning blends. You can also use Mrs. Dash blends in scrambled eggs, omelets, egg salad, hard boiled eggs, or any other way you enjoy eating eggs. 

spinach frittata

Spinach and Feta Frittata: avoid the back to school breakfast rush with eggs and Mrs. Dash

Spinach and Feta Frittata

To lower fat, calories and sodium eliminate feta cheese.

Ingredients

  • cooking spray
  • 1 egg
  • 3 tablespoons egg whites
  • Mrs. Dash Onion & Herb, season to taste
  • Mrs. Dash Italian Medley, season to taste
  • 2 tablespoons feta
  • 1 cup baby spinach leaves, prewashed

Directions

  1. Heat small saute pan over medium low heat.
  2. Coat pan with cooking spray and add egg and egg whites.
  3. Season with Mrs. Dash blends.
  4. Sprinkle feta on top of the eggs evenly around the pan.
  5. Cover egg mixture with spinach leaves.
  6. Cover pan with lid. Set heat to low.
  7. Cook until done. Remove lid and carefully slide eggs out on to a plate. Enjoy!
Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes
Nutrition Grade A- from CalorieCount

Weight Watchers POINTS = 3
Servings: 1 frittata
  • Serving size: 1 frittata
  • Calories: 144
  • Calories from Fat: 76
  • Total Fat: 8.5g
  • Saturated fat: 4.2g
  • Unsaturated fat: 4.3.0g
  • Sodium: 370mg
  • Total Carbohydrates: 3.2g
  • Sugar: 1.2g
  • Fiber: 0.7g
  • Protein: 11.1g
  • Cholesterol: 203mg

Connect with Mrs. Dash

You can connect with Mrs. Dash on their Facebook page or the Mrs. Dash homepage.

Five Flu Fighting Foods for Breakfast at Quick and Easy

____________________
Disclosure: I wrote this review while participating in a campaign by Mom Central on behalf of Mrs. Dash. I received the full set of Mrs. Dash seasoning blends and was compensated for my time.

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Posted on August 30, 2011 in Breakfast,Featured,Recipes,Weight Watchers and tagged as ,

How do you like your eggs? Sunshine Toast

My husband makes fabulous omelets, so I don’t bother even trying. Instead, for a special treat for the kids I make Sunshine Toast. It’s basically poached eggs that are baked inside the toast in the oven.

Sunshine toast

1 serving

Ingredients:

  1. sunshine toast 1 slice of bread
  2. Melted butter
  3. 1 medium egg
  4. non-stick cooking spray

Directions:

  1. Heat the oven to 400 degrees F.
  2. If you are using aluminum foil on your cookie sheet, spray the surface with a non-stick cooking spray or grease well with butter. If you are using a silicone baking mat there is no need to grease the surface.
  3. Use your microwave to melt some butter. Make sure to use a microwave safe bowl.
  4. Brush the melted butter on one side of the bread with a pastry brush. Then take the cookie cutter and press it hard into the middle of the slice of bread. Wiggle it back and forth slightly while pressing to make sure you’re cutting through the bread.
  5. Carefully lift out the shape you have cut out. Lay both pieces of bread on the tray with the butter side up.
  6. Break the egg into a saucer and remove any pieces of shell. Carefully slide the egg into the hole you have cut.
  7. Bake for seven minutes on the top rack of the oven, or for a little longer (about 10 minutes) if you don’t like a runny yolk.
  8. Lift the pieces of bread carefully off the tray. Season with salt and pepper. Eat it while it’s still warm. Use the cut out shapes to dip in the egg yolk.

Tips:

  • If you like cheese with your egg, sprinkle grated cheese on your egg before placing in the oven.
  • If you’re watching your calorie or fat intake, substitute 3 egg yolks for 1 whole egg.
  • If you’re watching your fat intake, use a low calorie cooking spay on the toast instead of butter.

Weight Watchers POINTS

  • whole egg = 3 POINTS
  • 3 egg whites = 1 POINT
  • bread = 1-3 POINTS depending on what type of bread you use

________________________

Disclosure: Eggland’s Best sent me some sample coupons to try out their eggs.

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Posted on December 11, 2009 in Breakfast,Recipes,Weight Watchers and tagged as

Flat Belly Diet recipes: Huevos Rancheros

flat belly diet huevos rancheros I’m off to San Diego this week to visit with the folks at Kashi. I grew up in the area and one thing I miss about not living there is good Mexican food. Still, we manage to make decent versions of fish tacos, fatijas, carne asada, and ceviche at home.

Of course, there’s nothing like starting off the morning with huevos rancheros. A recent study found that eating eggs for breakfast at least give days a week can help you lose more weight, especially around your middle. (I’m guess it’s because the fat and protein in the eggs made them them feel fuller.)

If you avoid adding cheese, use corn tortillas and add the MUFA from avocadoes, you have a pretty healthy dish.

Huevos Rancheros

30 minutes     4 servings 331 calories     MUFA : Avocado

Ingredients:

  • 1 teaspoon ground cumin
  • 1 can (15 ounces) no-salt added pinto beans, rinsed and drained
  • 4 scallions, sliced
  • 1 small red bell pepper, cut into thin strips
  • 1/2 cup reduced-sodium chicken broth
  • 2 cloves garlic, minced
  • 4 eggs
  • 1 cup sliced avocado
  • 4 tablespoons fat-free Greek-style yogurt
  • 4 tablespoons salsa
  • 8 (6") corn tortillas, toasted
  • Dash of hot-pepper sauce (optional)

Directions:

  1. Heat a 10" nonstick skillet over medium-high heat. Add the cumin and cook, stirring occasionally, for about 30 seconds or until fragrant. Add the beans, scallions, bell pepper, broth, and garlic. Bring to a boil, then reduce the heat so the mixture simmers. Cook for 8 minutes or until the vegetables are tender and most of the broth is evaporated. With the back of a large silicone or wooden spoon, smash the beans until they are lumpy.
  2. Use the back of the spoon to make 4 indentations in the beans. Working one at a time, break each egg into a custard cup and pour in each indentation. Cover and cook for about 8 minutes or until the eggs are cooked to the desired doneness.
  3. Scoop each portion of egg-topped bean mixture onto a plate. Scatter the avocado slices over and around the beans. Top each serving with 1 tablespoon of the yogurt and 1 tablespoon of the salsa. Serve with the tortillas and hot-pepper sauce, if desired.

Nutritional information

  • 331 cal
  • 16 g pro
  • 42 g carb
  • 12 g fat
  • 3 g sat fat
  • 1 mg chol
  • 245 mg sodium
  • 10 g fiber

Weight Watchers POINTS = 6

This Mama's tips

  • To lower POINTS, fat and calories, use 3 egg whites for 1 egg.

_____________
Disclosure: I received a review copy of this cookbook in order to facilitate this review.

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Posted on October 6, 2009 in Breakfast,Cookbooks,Recipes,Weight Watchers and tagged as , ,

More egg recipes: Easter Meringue Cups and other low calorie meringue desserts

easter egg meringue recipes You think I was joking when I posted last week that I was thinking of making a meringue dessert recipe. Well, since I bought more eggs (I just cannot resist 50% off brown organic eggs) I am very tempted to try this recipe from Taste of Home’s “Light Dessert of the Week” email newsletter for Easter Meringue Cups.

However, my plan is to make several substitutions to lower the calories. Instead of lemon curd, I will use sugar free, no fat instant lemon or vanilla pudding.

Fruit-wise, I bought 4 pounds of strawberries yesterday. (I love any fruit where 1 1/2 cups is only 1 Weight Watchers POINT). Plus I have some defrosted berries from last summer’s blackberry crop. So, I’ll use a combo of blackberries and strawberries, and forgo the sugary pineapple and mandarin oranges.

Or maybe I’ll forget about the fruit and just nosh on the meringue…messy but yummy!

Easter Meringue Cups

From Simple & Delicious

8 servings

Ingredients:

  • 3 egg whites
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon cream of tartar
  • 3/4 cup granulated pure cane sugar
  • 1/2 cup lemon curd
  • 1 cup sliced fresh strawberries
  • 2 medium kiwifruit, peeled and sliced
  • 1/2 cup fresh raspberries
  • 1/3 cup mandarin oranges
  • 1/3 cup cubed fresh pineapple

Directions:

  1. Place egg whites in a large bowl; let stand at room temperature for 30 minutes.
  2. Beat the egg whites, vanilla and cream of tartar on medium speed until soft peaks form.
  3. Gradually beat in sugar, 1 tablespoon at a time, on high until stiff peaks form.
  4. Drop meringue into eight mounds on a parchment paper-lined baking sheet. Shape into 3-in. cups with the back of a spoon.
  5. Bake at 275° for 45-50 minutes or until set and dry. Turn off oven and do not open door; leave meringues in oven for 1 hour.
  6. Spread cups with lemon curd and fill with fruit.

Nutritional Information: 180 Calories, 1 g Fat, 38 mg Sodium, 40 g Carbohydrate, 2 g Fiber, 2 g Protein

Weight Watchers POINTS per serving = 3 (2 with lower calorie substitutions)

More meringue dessert ideas

Check out these recipes from Weight Watchers:

And here are some low fat meringue goodies from Taste of Home:

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Posted on April 9, 2009 in Desserts,Recipes,Weight Watchers and tagged as ,

Friday’s Weight Watchers frittata roundup

j0436425 Here are the links to all the Weight Watchers frittata dishes I made this week:

I still have three dozen eggs left in refrigerator, but at least that’s more manageable than what I had before.

I’m thinking about making some egg-based desserts now. Meringue kisses anyone?

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Posted on April 3, 2009 in Weight Watchers and tagged as

Five Days of Weight Watchers Frittata: Asparagus, New Potato and Chive Frittata

cracked brown egg and yolk Even though I probably won’t want to see let along eat another frittata for a few weeks, I have to say that they’re an incredibly easy dish to make.

Assuming you  have the ingredients on hand like eggs, reduced fat cheese, skim milk, and some vegetables, you can whip up a frittata in very little time. Frittatas are great for using up leftover bits of this and that, too.

Tonight’s dish is Asparagus, New Potato and Chive Frittata. Here are the substitutions I’m making:

  • I’ll use frozen asparagus since they’re cheaper than fresh and already cut up.
  • I’ll use egg whites instead of fat-free egg substitute. I’ll probably need 3 to 4 egg whites to make a cup.
  • If the store doesn’t have new potatoes, I’ll use red or golden potatoes so I don’t have to peel them.
  • Instead of steaming, I’ll put them in the microwave in Glad® SimplyCooking™ Microwave Steaming Bags.
  • If I can’t find chives at the store, I’ll use thinly sliced onions.

Check out the Weight Watchers frittata dishes I made earlier this week:

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Posted on April 2, 2009 in Breakfast,Recipes,Weight Watchers and tagged as

Five Days of Weight Watchers Frittata: Spinach and Cheddar Frittata

cracking eggs I have a bag of frozen spinach staring at me every time I open the freezer, so I wanted to try some in a frittata.

However, this recipe calls for fresh. I know frozen spinach can be soggy, so I’ll make sure to defrost it first and dress out the excess moisture. Another idea would be to sauté the spinach and onions (don’t have scallions on hand) to get rid of the excess water, and then add the egg mixture.

I’m keeping my fingers crossed that the kids like this recipe, because it would be a wonderful way to get them to eat more spinach.

Check out the Weight Watchers frittata dishes I made earlier this week:

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Posted on April 1, 2009 in Breakfast,Recipes,Weight Watchers and tagged as

Five days of Weight Watchers Frittatas: Potato and Pepper Frittata

egg frittata Potato is a classic ingredient in frittatas, so I wanted to try one. I chose a Potato and Pepper Frittata recipe that was featured in two older Weight Watchers cookbooks: Weight Watchers Stir It Up! Super Skillet Cookbook and Weight Watchers Meals in Minutes: 150 Speedy Recipes Low in Points Values. You can buy both cookbooks used on Amazon.

Since I didn’t have time to go to the store today, I’m going to make several substitutions. I’m going to grate potatoes I already have, and use frozen pepper stir fry. Instead of scallions, I will use onions, and will substitute dried parsley for fresh. Also, I don’t have reduced-fat cheddar cheese, only a shredded reduced-fat four cheese blend. Even with all these substitutions, it should be a tasty dish.

Also, this is the first night my husband is home to try a frittata dish fresh from the stove top. He’s been eating his slices for lunch the day after, and has liked everything I’ve made so far. Glad to know that leftovers heat up well, too.

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Posted on March 31, 2009 in Breakfast,Recipes,Weight Watchers and tagged as

Five Days of Weight Watchers Frittata: Corn and Green Chile Frittata

I had to laugh this morning when I opened up my weekly Weight Watchers e-newsletter and saw a recipe for Spaghetti, Artichoke and Zucchini Frittata. Great minds think alike.

Here’s what’s on deck for tonight’s dinner – Corn and Green Chile Frittata. I’m tempted to substitute a few whole eggs for egg whites, then again at 4 POINTS per slice, I doubt it’s worth doing. I hate throwing away egg yolks, even when I toss them in the composter – seems like such a waste.

Corn and Green Chile Frittata
Serves  4

Ingredients:

  • Corn and Green Chile Frittata6 large eggs
  • 1 cup frozen corn kernels, thawed (or canned)
  • 4 1⁄2-ounce can chopped mild green chilies, drained
  • 1⁄4 cup fat-free milk
  • 2 teaspoons chopped fresh thyme or 1⁄2 teaspoon dried thyme
  • 1⁄2 teaspoon salt
  • 1⁄4 teaspoon black pepper
  • 3 dashes hot pepper sauce
  • 12 cherry tomatoes, halved

Directions:

  1. Whisk together the eggs, corn, chilies, milk, thyme, salt, black pepper, and pepper sauce in a large bowl.
  2. Spray a medium nonstick skillet with nonstick spray and set over medium heat.
  3. Add the egg mixture and sprinkle with the tomatoes.
  4. Cover and cook until the eggs are set, about 15 minutes.
  5. Cut the frittata into 4 wedges. Serve hot, warm, or at room temperature.

Nutrition info per serving (1 wedge): 168 Cal, 8 g Fat, 3 g Sat Fat, 0 g Trans Fat, 318 mg Chol, 493 mg Sod, 12 g Carb, 2 g Fib, 12 g Prot, 74 mg Calc.

Weight Watchers POINTS per serving: 4

Notes: If you prefer a little more spice with your eggs, substitute a jalapeño or two—fresh or canned—for the green chilies.

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Posted on March 31, 2009 in Recipes,Weight Watchers and tagged as