Tag Archives: food

Broccoli and Cheese Mini Egg Omelets

I love eating eggs for breakfast (and for dinner!) but I’d rather get an extra 20 minutes of sleep in the morning before work than get up to make myself an omelet or scrambled eggs. I often make eggs for myself on weekend mornings and add veggies and different spices. I’ve never attempted to bake eggs in a muffin tin but I think it’s great if you have company over because you aren’t stuck standing over the stove while trying to have a conversation. Not to mention it’s great portion control! I found these Broccoli and Cheese Mini Egg Omelets on a food website dedicated to healthy eating and since I bought a HUGE bag of broccoli at the produce market this weekend, I figured this was a perfect recipe to try out.

Eggs and egg whites are mixed with cheese and poured into muffin tins over steamed broccoli. This recipe uses two kinds of cheeses, cheddar and pecorino romano, but any cheese here would do (I only used cheddar). This is also such a versatile recipe because you could add in sausage or ham, replace broccoli with tomatoes or spinach, and also toss in herbs like basil or parsley. I threw in some cayenne pepper because I love a little spice with my eggs. Baking eggs might take a little longer than a quick scramble but by making them this way, you can sit back and enjoy your coffee while the oven does the work for you.

The ingredients:

Steam the broccoli, either on the stove or in the microwave. Chop the broccoli and place in a muffin tin sprayed with non-stick spray.

In a bowl, whisk together the eggs, egg whites, grated cheese, salt and pepper.

Pour the egg mixture into the muffin tin over the broccoli. Top with cheddar cheese.

Bake in a 350°F oven for 20 minutes.

Additions:

  • Cayenne pepper

Omissions:

  • Vegetable Oil
  • Pecorino Romano

Substitutions: None

Overall Rating: Like It

Source: Skinnytaste.com

Tuscan White Bean Soup with Kale

I’ve said it before and I’ll say it again: Soups are great for healthy eating! When I’m trying to eat better, I love making them because as soon as the soup is prepared, I portion out the sizes into individual containers to make it easy to grab for lunch (and to not overeat!). This Tuscan White Bean Soup with Kale is rich in fiber but low in calories and fat. Not to mention it’s vegetarian! Creamy, sweet Great Northern Beans are simmered with onion, garlic, rosemary and thyme in vegetable broth (any kind of broth will work here) and then carrots and kale are added until soft. Red pepper flakes and white wine vinegar are tossed in at the end where both lend a real flavor boost. The original recipe calls for escarole but since I started eating kale a few months ago, I always try to use it wherever I can. Any leafy green – spinach, collard greens, or swiss chard – will work, so use whatever you like. The only thing I left out is the addition of the parmesan rind and although I’m sure it adds a ton of flavor, I didn’t see the need for the extra calories so I just used a little parmesan cheese on top before serving. I loved this soup more than I ever expected to and cannot rave about it enough. I will make this again, no question!

The ingredients:

Heat the oil in a large pan and add the onion. Cook until soft and then add in the garlic. Sauté for 30 seconds.

Add in the vegetable broth, water, rosemary and thyme. Bring to a boil and reduce heat, simmering for 10 minutes.

Add in chopped carrots and kale and cover for 15 minutes.

Stir in red pepper, salt, black pepper, and vinegar. Remove the parmesan rind (if using). Serve with shaved parmesan cheese.

Additions: None

Omissions:

  • Parmesan rind

Substitutions:

  • Kale for escarole

Overall Rating: Love It

Source: Cooking Light Magazine

Jamaican Jerk Rubbed Chicken

I have a whole list of different kinds of rubs, sauces, and marinades that I keep around for when I have chicken breasts that I want to dress up. This recipe for Jamaican Jerk Rub works great with chicken but can also be used with pork, shrimp, or even beef. It’s a combination of paprika, thyme, allspice, nutmeg, cayenne pepper, cinnamon, sugar, salt and pepper making this slightly sweet and spicy. If you have a well-stocked spice cabinet, you’ll probably have most of the ingredients on-hand already. To keep with an island theme, serve this with mango or peach salsa. This rub also works great with chicken tenders and a nice honey-mustard dipping sauce (that’s how I did it the first time I made this). I keep extra rub stored in a plastic container in my spice cabinet for the next time!

The ingredients:

Combine all of the ingredients in a small bowl.

Place chicken in a plastic bag and add the rub (for one pound of chicken, about half of this rub will be enough). Shake or massage the chicken in the bag until all sides are coated in the rub.

Place chicken on a baking sheet and bake in a 450°F oven for 10 minutes or until done.

Additions: None

Omissions: None

Substitutions: None

Overall Rating: Love It

Source: Coastal Living Magazine

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