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

Spinach and Feta Frittata at This Mama Cooks! On a Diet - thismamacooks.com 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 at This Mama Cooks! On a Diet - thismamacooks.com

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Spinach and Feta Frittata at This Mama Cooks! On a Diet - thismamacooks.com

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
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

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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.

Easy Roasted Root Vegetables with Mrs. Dash

Easy Roasted Root Vegetables at This Mama Cooks! On a Diet - thismamacooks.com

The best thing about using Mrs. Dash is that it’s so easy to make everyday dishes something special. For example, one of my favorite, easy-to-make side dishes in the winter or spring is roasted root vegetables. You can use leeks, potatoes, yams, sweet potatoes, onions, mushrooms, turnips, carrots, and garlic - any combination will do. You can add some non-root vegetables like celery, broccoli, eggplant or cauliflower, too. Almost any vegetable is even better roasted.

Have you seen the new root vegetables in the grocery stores like purple potatoes, yellow beets, or purple yams? Experiment! The more colorful your roasted vegetables the tastier and better for you.

Usually, I season my roasted vegetables with herbs de provence and salt and pepper. However, using Mrs. Dash seasoning blends like Garlic & Herb or Onion & Herb is even better. No extra sodium to worry about. No need to measure either - just sprinkle it on.

I love roasted vegetables either hot or cold. Make enough to have leftovers so you can have a cold roasted vegetable salad for lunch the next day! You can serve them plain or with a little vinaigrette.

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Easy Roasted Root Vegetables at This Mama Cooks! On a Diet - thismamacooks.com

Easy Roasted Root Vegetables

Ingredients

  • A variety of root vegetables and other vegetables of your choosing
  • Olive or grapeseed oil
  • Mrs. Dash Garlic & Herb, Mrs. Dash Onion & Herb or both

Directions

  1. Preheat oven to 375 degrees F.
  2. Wash your vegetables. Peel if necessary and chop into bite-sized pieces.
  3. Place vegetables in a baking dish. I usually used enough vegetables to fill two 3-quart rectangular glass baking dishes to the top. The roasted vegetables will “cook down” so don’t worry about filling your baking dish fully.
  4. Drizzle vegetables with either olive oil or grapeseed oil. Both oils are good for high temperature cooking. However, grapeseed oil doesn’t have much taste to it. So you’ll only taste the vegetables and the Mrs. Dash seasonings.
  5. Season to taste with Mrs. Dash seasoning blend of your choice.
  6. Toss to coat vegetables.
  7. Place in oven and cook your root vegetable mix for 20 minutes.
  8. Stir vegetables.
  9. Test to see if they’re done by poking them with a knife or fork. They should be tender, but not mushy and should begin to brown.
  10. If the vegetables aren’t done, cook for another 10 to 15 minutes. Stir then check to see if the vegetables are cooked through.
  11. Repeat until vegetables start to turn golden and tender. This could be 40 minutes to an hour depending on the amount you're making.
  12. Serve hot as a side dish or cool down and serve as a roasted vegetable salad.
Prep Time: 10 Minutes
Cook Time: 40 Minutes
Total Time: 50 Minutes
Servings: varies
  • Serving size: varies

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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.

Easy Roast Chicken with Mrs. Dash

Easy Roast Chicken at This Mama Cooks! On a Diet - thismamacooks.com

I came across the best recipe and method for a classic roast chicken in the March 2011 issue of Cooking Light magazine – How to Roast a Whole Chicken. The seasoning and flavor were perfect. Also, the method of roasting the chicken for 45 minutes at 350 degrees and the rest of the time at 450 degrees made the skin golden and crispy.

Yes, I know that you shouldn’t eat roast chicken skin, but it’s so hard to resist. According to Cooking Light, “Since chicken breast meat is low in calories and saturated fat, you can eat the skin and still keep saturated fat within allowable limits. If you like dark meat, which is higher in saturated fat, remove and discard the skin.”

I’ll leave the indulgence up to you.

Roast chicken made easy with Mrs. Dash

Even though Cooking Light’s roast chicken recipe was easy to make, it involved buying special ingredients like fresh herbs. I thought there’s got to be an easier way to make this with ingredients I already have in my pantry and refrigerator. That’s when I thought of using Mrs. Dash seasonings blends.

Making your own roast chicken can be a bit more expensive than picking up a rotisserie chicken at the store. However, using Mrs. Dash and cooking roast chicken from scratch means not only lowering the sodium content but knowing what ingredients went into making it. This is very important if you have food sensitivities or allergies.

Plus, cooking roast chicken at home makes your whole house smell finger lickin’ good!

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Easy Roast Chicken at This Mama Cooks! On a Diet - thismamacooks.com

Easy Roast Chicken

Based on Classic Roast Chicken from Cooking Light magazine. Nutritional information is from original recipe, too.

Ingredients

  • 1 (4-pound) whole roasting chicken
  • 3 teaspoons buttery spread like I Can’t Believe It’s Not Butter Light
  • 3 teaspoons extra-virgin olive oil
  • 1 tablespoon your favorite Mrs. Dash seasoning blend
  • 1 onion, quartered
  • 1 lemon, quartered

Directions

  1. Preheat oven to 350 degrees.
  2. Discard giblets and neck from chicken. Starting at neck cavity, loosen skin from breasts and drumsticks by inserting fingers, gently pushing between skin and meat.
  3. Combine butter, oil and Mrs. Dash in a small bowl.
  4. Rub mixture under loosened skin, over flesh, then rub over top of skin.
  5. Tie ends of legs together with twine. Lift wing tips up and over back, and tuck under chicken.
  6. Place chicken, breast side up, on a rack. Place rack in roasting pan. Place onion and lemon in cavity of chicken.
  7. Bake at 350° for 45 minutes. Increase oven temperature to 450° (do not remove chicken) and bake at 450° for 15 minutes or until a thermometer inserted in meaty part of leg registers 165°.
  8. Remove chicken from pan and let stand 10 minutes. Discard skin. Carve chicken.
Prep Time: 25 Minutes
Cook Time: 1 Hour
Total Time: 1 Hour 25 Minutes
Servings: Makes 4 servings
  • Serving size: Serving size: 1 breast half or 1 leg quarter
  • Calories: 278
  • Total Fat: 13.6g
  • Saturated fat: 4.1g
  • Sodium: 563mg
  • Total Carbohydrates: 0.9g
  • Fiber: 0.3g
  • Protein: 35.7g
  • Cholesterol: 111mg

Weight Watchers POINTS = 7

This Mama’s tips

  • I used Garlic & Herb on one chicken and Caribbean Citrus on another chicken. Other blends like Onion & Herb and Lemon Pepper would work well, too.
  • Experiment with other citrus. Use grapefruit, limes or oranges along with or instead of lemons.

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

Healthy, Salt Free Chipotle and Lime Guacamole

Healthy, Salt Free Chipotle and Lime Guacamole from This Mama Cooks! On a Diet  - thismamacooks.com

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