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

Healthy Recipe: Mock Mashed Potatoes

Written by: on Thursday, January 9th, 2014

Here’s a sneaky way to lighten up this winter classic. When you go to make mashed potatoes, skip the strachy-white spuds and use cauliflower instead! I developed this recipe for the Hidden Valley Ranch Love Your Veggies Campaign. It’s the perfect substitute for mashed potatoes. In fact, it’s so deceptively delicious, my family now prefers mock mashed potatoes over the original. Go ahead a give it a try. Can your family tell the difference?

 

Cauliflower Mashed Potatoes

The perfect side dish to accompany get-healthy, get slim New Year’s resolutions.

Mock Mashed Potatoes

Makes 6 servings

Ingredients

1 head cauliflower, washed and broken into florets (about 4 cups florets)

1 tablespoon fat-free milk

1 tablespoon light margarine (tub-style) or butter

1/3 cup Hidden Valley The Original Ranch Dressing Light

1/2 teaspoon salt (optional)

Directions

1) Place cauliflower florets into a steamer and cook for about 20 minutes or until tender.

2) Transfer the cauliflower to a food processor.

3) Add Ranch dressing, milk, and margarine (and salt if using) to the cauliflower, and blend until the mixture reaches the consistency of mashed potatoes.

4) Serve—and enjoy—warm.

Nutrition Information: 47 calories, 2 grams protein, 5 grams carbohydrate, 2 grams dietary fiber, 2.5 grams fat, 0.5 milligrams cholesterol, 50 milligrams sodium

 

 

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