Healthy Vegetable Frittata

Written by: on Friday, June 6th, 2014
Healthy Vegetable Fritatta

Fritattas make a perfect breakfast, lunch, or dinner!

Looking for a quick and healthy meal that tastes fabulous? Your search is over. My Spring Vegetable Frittata is super easy to make. Plus, it’s loaded with fresh asparagus, tomatoes, and onions. (You can also add other veggies of your choice like peppers and spinach.) Besides using quality ingredients, the key to making this recipe is your skillet. Make sure you use a really good pan so your frittata cooks evenly and slides out easily. Watching your cholesterol? Go ahead and use egg substitute or instead of 6 eggs use 4 whole eggs and 4 egg whites. My family loves eating a light dinner like a frittata or quiche on warm spring or summer evenings. Last time I made Spring Vegetable Frittata, my teenage son informed me, “Guys don’t eat frittatas, they eat skillets!” Needless to say, he cleaned his plate! Your family is going to love it, too.

Spring Skillet Frittata

4 Servings

Preparation time: 10 minutes

Cooking time: 25 minutes

 

Ingredients

2 tablespoons olive oil

6 small red potatoes (12 ounces), each cut into 8 pieces (I used new potatoes)

2 cups asparagus, cut-up into bite-size pieces

4 plum tomatoes, sliced

3 tablespoons green onion, chopped

2 garlic cloves, minced

6 large eggs

1/3 cup skim milk (or almond, rice, or hemp milk if you’re dairy free)

Salt and pepper (optional)

½ cup feta cheese or dairy-free cheese (optional)

1 tablespoon chopped fresh basil

 

Directions

1 Heat olive oil in a large skillet over medium heat until hot. Add potatoes, cover and cook about 10 minutes or until almost tender, stirring occasionally. Add asparagus, tomatoes, onions, and garlic; cook 4 to 5 minutes or until the asparagus is almost tender, stirring occasionally.

2. Meanwhile, beat the eggs in a medium bowl. Add the milk, salt and pepper if using, and beat well.

3. Pour the egg mixture over the vegetables in the skillet. Sprinkle with the feta cheese and basil. Reduce the heat to medium-low; cover and cook about 12 minutes or until the eggs are set. To serve, cut into wedges.

Nutritional information per ¼ frittata serving (with dairy) 327 calories, 17 grams protein, 25 grams carbohydrate, 18 grams fat, 6 grams saturated fat, 296 milligrams cholesterol, 3.5 grams fiber, 341 milligrams sodium

Heart-Healthy Chocolate Brownies

Written by: on Wednesday, February 12th, 2014
Healthy Chocolate Brownies

Replacing the oil with applesauce cuts the fat out of these yummy brownies!

 

Valentine’s Day is around the corner. Looking for a killer chocolate dessert that won’t murder your diet? This quick and easy Chocolate Brownie recipe is a staple at my house. Thanks to the applesauce the brownies are virtually fat-free—yet chocolaty, gooey and delicious. I love them because they’re healthy; my family loves how they taste. Check out my Are You Ready for Valentine’s Day? post for quick tips about cooking with chocolate. Au chocolat!

 

Recipe Make-Over Results

Original Recipe Revised Recipe
227 cals 182 cals
3 g protein 4 g protein
36 g carbohydrate 46 g carbohydrate
9 g fat 0 g fat
2 g saturated fat 0 g saturated fat
9.5 mg cholesterol 0 mg cholesterol
175 mg sodium 168 mg sodium
1 g dietary fiber 3 g dietary fiber

 

Heart-Healthy Chocolate Brownies

Makes 12

Ingredients

1 package of your favorite brownie mix

1/2 cup water

1/2 cup applesauce

2 large egg whites

Directions

Preheat oven to 350°F. Grease bottom of a 13 X 9 inch pan. Mix brownie mix, water, applesauce, and egg whites in large bowl. Beat about 50 strokes by hand. Spread in pan. Bake for 30 to 35 minutes. Cool completely. Serve slightly warm with chocolate ice cream or a sprinkling of powdered sugar.

Healthy & Yummy! Holiday Gingerbread

Written by: on Thursday, December 19th, 2013
HolidayGingerbreadCookies

‘Tis the season for holiday baking! With a few smart substitutions, your treats can be a lot healthier.

Decorating gingerbread men. Building gingerbread houses. Holiday baking with your kids is always special. But these two gingerbread projects can be tricky and time consuming. Since I love gingerbread, I developed this recipe for gingerbread squares. It’s easy and are you ready for this: it’s fat-free. That’s because instead of using shortening or oil, you make a healthy substitution and use unsweetened applesauce. I have discovered that swapping the applesauce for the traditional fat results in gingerbread that is light and moist and nobody seems to notice the difference.

I always make gingerbread squares when I ‘m hosting a party or having a few friends over for holiday cheer.  The sweet gingerbread aroma is so inviting, it will make your home smell like a Christmas bake shop. One whiff and your guests won’t want to leave. (Maybe that is not a good thing?!)  I usually serve the gingerbread squares with a big dollop of Cool Whip or frozen vanilla yogurt. How do you like to eat your gingerbread?

healthy gingerbread Gingerbread Squares

Makes 16 servings

Ingredients:

2 1/2 cups whole-wheat white flour

2/3 cup sugar

2 1/2 teaspoons baking soda

1 teaspoon ground ginger

1 teaspoon ground cinnamon

1 teaspoon allspice

1 1/2 cups unsweetened applesauce

1 cup molasses

3 egg whites

light or fat-free whipped topping (optional)

Directions:

1) Preheat oven to 325-degrees. In a large bowl, combine the flour, sugar, baking soda, and spices, and stir to mix well. Add the applesauce, molasses, and egg whites, and mix until dry ingredients are moist and combined. Be careful not to over-mix.

2) Coat a 9-X-13-inch pan with cooking spray, and spread the batter in the pan. Bake for 40 minutes or just until a wooden toothpick inserted in the center comes out clean.

3) Cool the gingerbread to room temperature and cut into squares. Serve the gingerbread with a dollop of whipped topping if desired.

Nutrition Information: 180 calories, 3 grams protein, 41 grams carbohydrate, 3 grams dietary fiber, 0.5 gram fat, 0 grams saturated fat, 0 milligrams cholesterol, 215 milligrams sodium