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

A Healthier Manhattan Clam Chowder

Written by: on Wednesday, March 19th, 2014

 

clam chowder

Did you know? Clams are mineral powerhouses, with plenty of phosphorus, potassium, copper and selenium.

This Manhattan Clam Chowder is so easy to make. Plus, it’s a broth-based soup, which means it has a lot fewer calories compared to New England Clam Chowder, which is cream-based. If you’re not digging clams, try some of my other healthy and delicious soup recipes: Turkey Tortilla Soup, Southern Corn Chowder and Slow-Cooker Chili. Soup really is good food and made the right way, it can be good for you, too!

 Manhattan Clam Chowder

Makes 6 servings

Ingredients

2 (10 ounce) cans fancy whole baby clams, rinsed under running water

1 1/2 cups clam juice

1 cup celery, chopped

1 cup sweet bell pepper chopped (red or green)

1/4 cup carrot, chopped

1 green onion, chopped

2 cups finely chopped, peeled potatoes

1 (14 1/2 ounce) can diced tomatoes

2 cups low-sodium chicken stock (homemade tastes best!)

1/2 cup dry red wine (optional)

1/2 teaspoon dried basil

Pinch of cayenne pepper

Salt to taste (optional)

Directions

1) Drain the clams but save the juice! Pour the clam juice into a measuring cup. You should have at least 1 1/2 cups of clam juice. If you don’t, add extra water until you have 1 1/2 cups.

2) In a large saucepan, combine the clam juice, celery, sweet bell pepper, carrot and green onion. Bring everything to a boil; reduce the heat. Cover and simmer for about 10 minutes or until the vegetables are tender.

3) Add all of the remaining ingredients to the saucepan except the clams. Bring it back to a boil; reduce the heat, cover and simmer for 10 more minutes.

4) Stir in the clams and return to a boil; reduce the heat; cover and simmer for 5 minutes more.

Nutrition Information per serving 115 calories, 10 grams protein, 18 grams carbohydrate. 2.5 grams dietary fiber, 0 grams fat, 0 milligrams saturated fat, 20 milligrams cholesterol, 370 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

 

 

4 Yummy—and Healthy!—Recipes

Written by: on Wednesday, November 30th, 2011

By Nancy Clark, MS RD CSSD

 

stack of pancakes with fruit on the top

Skip the sugary syrup and top your pancakes with fruit, fruit jam—or even just a touch of powdered sugar (my fave!).

OATMEAL PANCAKES

The pancakes are light and fluffy prizewinners. Yum!!!

Ingredients

½ cup uncooked oats (quick or old fashioned)

½ cup yogurt (or milk + 1/2 tsp vinegar)

½ to ¾ cup milk

1 egg (or 2 egg whites), beaten

1 tablespoon oil, preferably canola

2 tablespoons packed brown sugar

½ teaspoon salt, as desired

1 teaspoon baking powder

1 cup flour, preferably half whole-wheat

Directions

1. In a medium bowl, combine the oats, yogurt, and milk. Set aside for 15 to 20 minutes to let the oatmeal soften.

2. When the oatmeal is through soaking, beat in the egg and oil; mix well. Add the sugar, salt, and cinnamon, then the baking powder and flour. Stir until just moistened.

3. Heat a nonstick griddle over medium-high heat.

4. Pour about ¼ cup batter onto the griddle per pancake. Turn when the tops are covered with bubbles.

5. Serve with syrup, applesauce, berries and/or yogurt.

 

Yield: 6 6-inch pancakes

330 calories per 2 pancakes      57 g Carb, 10 g Protein, 7 g Fat

From Nancy Clark’s Sports Nutrition Guidebook (www.nancyclarkrd.com).

 

carrot muffins on a wooden cutting board

These moist carrot muffins make the perfect on-the-go breakfast food—or snack!

CARROT APPLE MUFFINS

These muffins are hearty and moist. Enjoy them plain or with protein-packed peanut butter.

Ingredients

 1½ cups flour, preferably half whole wheat

1½ cups dry oats, blenderized into “flour”

½ cup brown sugar, packed

2 teaspoons baking powder

2 teaspoons baking soda

½ teaspoon salt

2 teaspoons cinnamon

2 eggs, beaten

1 teaspoon vanilla

¾ cup milk

 cups shredded carrots

 apples, peeled and shredded

½ cup raisins

Optional:

1 cup chopped nuts

Directions

1. In a medium bowl, mix flour, oat bran, brown sugar, baking powder, baking soda, salt, and cinnamon.

2. Add the beaten eggs, vanilla, and milk; then the carrots, apples, raisins, and nuts. Stir gently until blended.

3. Prepare muffin tins with paper cups (treated with cooking spray for best results). Fill the muffin cups full.

4. Bake in preheated oven at 350ºF for 15 to 20 minutes. Test for doneness with a toothpick.

 

Yield: 18 medium muffins (or 12 large)

125 calories per medium muffin      25 g Carb, 4 g Protein, 1 g Fat

From: Food Guide for Soccer: Tips and Recipes from the Pros (www.nancyclarkrd.com).

 

 

Pecans in a bowl

Pecans are yummy, but don't get carried away: they contain 196 calories per about 20 halves!

SUGAR & SPICE PECANS

This snack has everything your taste buds could possibly want: sweet, spicy, salty, and crunchy. Toast up a batch, and to give as gifts, put them in holiday jars or tins and tie on ribbons.

Ingredients

1 egg white

1 teaspoon water

1 pound pecan halves (about 4 1/2 cups)

½ cup sugar

1 teaspoon cinnamon

½ teaspoon salt, preferably kosher

¼ teaspoon allspice

1/8 teaspoon cayenne pepper

Directions

1. Preheat oven to 325 degreesºF.

2. Lightly coat a rimmed baking sheet with cooking spray.

2. Whisk together the egg white and water in a large bowl until well blended. Add the pecans and toss to coat evenly.

3. In a separate bowl, whisk together the sugar and spices, then sprinkle it over the nuts. Toss until well coated.

4. Spread the pecans in a single layer on the baking sheet, and bake until the glaze is crisp and golden brown, 15 to 18 minutes. Cool completely and store in an airtight container.

 

Yield: 16 servings (1/4 cup)

220 calories per serving                   10 g Carb, 3 g Protein, 20 g (healthy) Fat

From: No Whine With Dinner (www.MealMakeoverMoms.com).

 

homemade trail mix

There's no need to buy trail mix; you can whip up a homemade batch in no time!

CRUNCHY TRAIL MIX

This is a perfect snack for calming the afternoon munchies. Sweet, but not too sweet.

Ingredients

3 cups oat squares cereal

3 cups mini-pretzels, salted or salt-free, as desired

2 tablespoons tub margarine, melted

1 tablespoon packed brown sugar

½ teaspoon cinnamon

1 cup dried fruit bits, raisins and/or slivered almonds

Directions

1. Preheat oven to 325 degreesºF.

2. In a large re-sealable plastic bag or plastic container with a cover, combine the oat squares and pretzels.

3. In a small microwavable bowl, melt the margarine, then add the brown sugar and cinnamon. Mix well, then pour over the cereal mixture.

4. Seal the bag or container and shake gently until the mixture is well coated. Transfer to a baking sheet.

5. Bake uncovered for 15 to 20 minutes, stirring twice.

6. Let cool; add the dried fruit; store in airtight container.

 

Yield: About 10, ½ cup servings

200 calories per serving    40 g Carb, 5 g Protein, 2 g Fat

Recipe courtesy of the American Heart Association (www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Recipes) and Food Guide for Marathoners: Tips for Everyday Champions (nancyclarkrd.com)

Copyright: Nancy Clark MS RD CSSD Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) helps both casual and competitive athletes enhance their health and performance. Her practice is at Healthworks, the premier fitness center in Chestnut Hill MA (617-795-1875). Her Sports Nutrition Guidebook and food guides for runners, soccer players, and cyclists offer additional information. They are available at www.nancyclarkrd.com. See also www.sportsnutritionworkshop.com. For Nancy’s app with Recipes for Athletes ($2.99) see itunes.apple.com.