Ham and Vegetable Torta

A wonderful dinner casserole that sneaks in some extra veggies but still very high in protein. Delicious fresh or reheated the following day.

Ingredients:
1 pound zucchini, sliced (about 4 medium)
1 package (10 oz.) frozen chopped spinach
1/2 pound fresh mushrooms, sliced
1 clove garlic, minced
6 eggs
1 cup (8 oz.) low-fat (1%) cottage cheese
1 teaspoon dill weed
1/4 teaspoon pepper
4 ounces cooked lean ham or turkey ham, diced (about 3/4 cup)
1/2 cup (2 oz.) shredded Monterey Jack cheese

Directions:
In large skillet over high heat, cover and cook zucchini, spinach, mushrooms, and garlic, until spinach starts to thaw, about 3 or 4 minutes. With fork, break spinach apart. Uncover and cook, stirring occasionally, until zucchini is crisp-tender, about 5 to 6 minutes. Drain well. In large bowl, beat together eggs, cottage cheese, and seasonings until well blended. Stir in ham and cooked vegetables.

Lightly spray 12 x 7 1/2 x 2-inch baking dish. Pour in egg mixture. Sprinkle with shredded cheese. Bake in preheated 350ºF oven until knife inserted near center comes out clean, about 25 to 35 minutes. Let stand 5 minutes before serving.

Take Along Egg Breakfast

I loved this! A great new way to fix the ubiquitous hard cooked eggs. I enjoyed it with some whole wheat crackers rather than the toasted waffle or English muffin. It is also good on it its own.

Ingredients:
4 hard-cooked eggs*, chopped
1/4 cup (1 oz.) shredded reduced-fat Cheddar cheese
2 1/2 tablespoons bacon and tomato flavored French dressing
2 to 4 toasted waffles, English muffin halves or bread slices
Thin tomato wedges, optional
Parsley sprigs, optional

Directions:
In small bowl, stir together eggs, cheese and dressing until well blended. Cover and chill to blend flavors. Spread 1/2 of the mixture on each of 2 waffles. In oven or toaster oven, broil 6 inches from heat, until warm, about 3 minutes, if desired. Garnish with tomato wedges and parsley if desired. Top with additional waffles, if desired.

*To hard-cook: place eggs in single layer in saucepan. Add enough tap water to come at least 1 inch above eggs. Cover. Quickly bring just to boiling. Turn off heat. If necessary, remove pan from burner to prevent further boiling. Let eggs stand, covered, in the hot water, 15 minutes for Large eggs (about 18 minutes for Extra Large eggs and about 12 minutes for Medium). Immediately run cold water over eggs or place them in ice water until completely cooled.

Confetti Scramble

A fancy scrambled eggs recipe this had great flavor and the benefit of added vegetables. I will make this again.

Ingredients:
1 to 1 1/2 cups kernel corn (cut fresh from cobs, thawed frozen or drained canned)
1/4 cup chopped green pepper
2 tablespoons chopped sweet red pepper or pimiento
2 tablespoons chopped onion
1 teaspoon to 2 tablespoons butter or cooking oil OR cooking spray
8 eggs
1/2 cup skim or low-fat milk
1/2 teaspoon seasoned salt, optional
Green and/or sweet red pepper rings, optional

Directions:
In 10-inch omelet pan or skillet over medium heat or hot coals, cook corn, peppers and onion in butter until tender but not brown, about 5 to 7 minutes. Meanwhile, in large bowl, beat together eggs and milk with salt, if desired, until blended. Pour over vegetables. As mixture begins to set, gently draw an inverted pancake turner completely across bottom and sides of pan, forming large soft curds. Continue until eggs are thickened and no visible liquid egg remains. Do not stir constantly. Garnish with pepper rings, if desired.

Corn Scrambled Pockets

I enjoyed this recipe, but my husband did not care for it. The flavor and texture were perfect for me. Instead of using a pita pocket I enjoyed mine on 1/2 toasted whole-wheat English muffin. You could also try the mixture in Kim's Bagel Boats.

Ingredients:
4 eggs
1/2 cup whole kernel corn (cut fresh from cob, frozen thawed or canned drained)
1/3 cup chopped tomato (about 1/2 of small)
2 tablespoons minced green onion with top
1 ounce Neufchatel cheese, cut in small cubes
1 teaspoon butter or cooking oil OR cooking spray
2 pita breads, halved
1/4 teaspoon salt, optional

Directions:
In medium bowl, beat together eggs, corn, tomato, onion, cheese and salt if desired. Stir in corn, tomato, onions and cheese. In 8- to 10-inch omelet pan or skillet over medium heat, heat butter until just hot enough to sizzle a drop of water. Pour in egg mixture. As mixture begins to set, gently draw an inverted pancake turner completely across bottom and sides of pan, forming large soft curds. Continue until eggs are thickened and no visible liquid egg remains. Do not stir constantly. Fill pita halves with 1/4 of the scrambled mixture.

Turkey Tarragon Quiche

Another great weeknight dinner, this comes together fast, pop it in the oven and you have 35 minutes to take care of other things while dinner bakes. This was delicious and satisfying. The tarragon smells heavenly as the quiche bakes.

Ingredients:
1 (9-inch) baked pie shell
3/4 cup (3 oz.) shredded Swiss cheese
1/2 cup chopped cooked turkey or chicken or 1 can (5 to 6 3/4 oz.) chunk turkey or chicken
1 can (4 oz.) sliced mushrooms, drained
1/4 cup chopped green onions with tops or I tablespoon instant minced onion
6 eggs 1 1/2 cups non-fat milk
1 teaspoon instant chicken bouillon
1/2 teaspoon tarragon leaves, crushed

Directions:
Preheat oven to 375ºF. Sprinkle cheese, turkey, mushrooms, and onions into pie shell. In medium bowl beat together remaining ingredients until well blended. Pour into pie shell.

Bake in oven until knife inserted near center comes out clean, 30 to 40 minutes. Let stand 5 minutes before serving.

Egg-Broccoli Custard Bake

This is intended to be a side-dish for most people. But in our WLS world I think it is a perfect main dish. Protein, dairy and veggies. Not to mention delicious flavor. We added salt and pepper at the table, and my husband gave a few shakes of Tabasco sauce. Delicious recipe - and easy! Another good recipe reheated the following day.

Ingredients:
• 1 package (10 oz.) frozen chopped broccoli, thawed and drained
• 1 can (4 oz.) sliced mushrooms, drained
• 1 cup (4 oz.) shredded reduced-fat Swiss cheese
• 6 eggs
• 1/2 cup skim milk
• 1/2 cup bottled reduced-fat ranch dressing
• 3 tablespoons flour

In lightly greased 1 1/2-quart casserole, gently toss together broccoli, mushrooms, and cheese.

Beat together eggs, milk, dressing, and flour until thoroughly blended. Pour over vegetables and cheese.

Bake in preheated 350ºF oven until knife inserted near center comes out clean, about 40 minutes. Let stand 5 minutes before serving.

Café Fritatta

This took a bit more time than some of the recipes but my goodness it was delcious. We tried it for a Saturday breakfast and it was also very good slightly reheated in the microwave oven the following day. I hope you will try it with the fennel seed, it adds an interesting flavor.

Ingredients:
• 8 ounces bulk Italian sausage
• 1 cup chopped green pepper
• 1 teaspoon fennel seed
• 8 eggs
• 1/2 cup (4 oz.) part-skim ricotta cheese
• 1 teaspoon garlic powder
• 1 small tomato, thinly sliced
• 1/4 cup (1 oz.) shredded part-skim mozzarella cheese


In 10-inch omelet pan or skillet with ovenproof handle over medium heat, cook sausage, green pepper and fennel seed, stirring to break sausage apart, until sausage is browned, about 3 to 5 minutes. Drain well. Return to pan.

In medium bowl, beat together eggs, ricotta cheese and garlic powder until blended. Pour into pan over sausage mixture. Cover. Cook over medium heat until eggs are almost set, about 8 to 10 minutes. Top with tomato slices. Sprinkle with mozzarella cheese. Broil about 6 inches from heat until cheese is melted, about 1 to 2 minutes. Cut into wedges and serve from pan or slide from pan onto serving platter.

Tip: To make handle ovenproof, wrap completely with aluminum foil.

Buenos Dias Squares

This is a delicious lunch casserole and comes together very easily. I think it would also be a great after-work supper because it only takes 5 minutes to throw together, 35 minutes to bake and dinner is on the table. Some steamed vegetables would be very good with this.

Ingredients:
1 teaspoon baking powder
1/2 teaspoon salt, optional
6 eggs
1/2 cup shredded reduced-fat Cheddar cheese
1 can (4 oz.) chopped green chilies
1/2 cup chopped red pepper
2 tablespoons butter, melted
1 tablespoon chopped cilantro or parsley
1 tablespoon chopped onion Salsa, optional

Directions:
In large bowl, stir together baking powder and salt, if desired. Add eggs beat until blended. Stir in remaining ingredients. Pour into greased 9-inch baking dish.

Bake in preheated 350ºF oven until knife inserted near center comes out clean, about 30 to 35 minutes. Let stand 5 minutes before serving.

Cut into 6 (2-inch x 4-inch) pieces. Serve with salsa, if desired.

Harvest Omelet

Perfect for this time of year, we tried this recipe for brunch. It was taste satisfying and tummy filling. Enjoy!

Ingredients:
1/4 cup diced fresh pears
1 tablespoon shredded Swiss cheese
1 teaspoon diced green onions with tops
1/4 teaspoon nutmeg
2 eggs
2 tablespoons water
1 teaspoon butter or margarine

Directions:
Combine pears, cheese, onions and nutmeg. Set aside.

In small bowl, beat together eggs and water until blended. In 7-to 10-inch omelet pan over medium heat, heat butter until just hot enough to sizzle a drop of water.

Pour in egg mixture. Mixture should set immediately at edges. With an inverted pancake turner, carefully push cooked portions at edges toward center so uncooked portions can reach hot pan sur- face, tilting pan and moving cooked portions as necessary. When top is thickened and no visible liquid egg remains, fill with pear mixture. With pancake turner, fold omelet in half. Invert or slide onto plate.

Scrambled Eggs on Caramelized Onions

We tried this for supper. It was outstanding. I steamed some broccoli for the vegetable and it made a complete meal. Sliced tomatoes would also be very good with this.

Ingredients:
4 tablespoons unsalted butter
2 medium-sized yellow onions, sliced very thin
salt and freshly ground pepper
4 to 6 eggs, beaten
3 tablespoons water
Chopped chives, chervil or parsley for garnish (optional)

Directions:
Melt 2 tablespoons of butter in a heavy skillet set over medium heat. Reduce the heat to low and add the onions. Cover the pan and cook until the onions are very soft and caramel-colored about 10 minutes. Season with salt and pepper and set aside.

Beat the eggs and water together, adding a pinch of salt and pepper. Melt the remaining 2 tablespoons butter in a small skillet (preferably non-stick) over medium heat. Pour in the beaten eggs and add salt and pepper to taste. Scramble to desired doneness.

Divide the onions between two dinner plates, creating a bed of caramelized onions. Spoon eggs on top and garnish if desired with fresh herbs. Serve immediately.

Makes 2 servings.

Seafood Scramble

This is delicous and makes a great lunch (cold or warm) the following day. You can substitute imitation seafood flakes if you prefer.

Ingredients:
1 -7 ounce package frozen shrimp
1 -7 ounce can King crab - flaked and drained
3 tablespoons sweet cream butter - or less
2 tablespoons flour
3/4 cup half & half or milk
1 tablespoon green onion tops - chopped
1 tablespoon green onion bottoms - chopped
12 eggs
1 1/2 teaspoon salt
1/4 teaspoon black pepper
Tabasco - to your taste
4 tablespoons butter
1/8 teaspoon seafood seasoning

Directions:
Mix prepared seafood together and set aside. Blend butter and flour in large skillet. Cook until smooth. Slowly add half and half or milk. Cook until it starts to thicken, approximately 1 minute. Stir in onions and seafood. In second skillet melt 4 tablespoons of butter; add beaten eggs and spices. Gently cook eggs. As they begin to set, gradually add your seafood mixture. Cook until thick and creamy. Serve with toast points. Serves 6.

Oven-Scrambled Eggs

(6- 12 servings)
I enjoyed making this recipe for company – it was low stress and easy. Just remember to set a timer to remind you to stir the eggs every few minutes.

12 eggs
3/4 cup skim or 1% low-fat milk
1 teaspoon salt, optional
1/4 teaspoon pepper, optional

In large bowl, beat together eggs and milk with salt and pepper, if desired, until blended. Pour egg mixture into lightly greased 13 x 9 x 2-inch baking pan. Place in preheated 350° F oven. As mixture begins to set, after about 7 minutes, pull out oven rack and gently draw an inverted pancake turner completely across bottom and sides of pan, forming large, soft curds. Continue baking. Repeat drawing a few more times until eggs are thickened and no visible liquid egg remains, about 12 to 15 minutes more. Do not stir constantly.

Kim’s Meatballs from Heaven

Original recipe by Kim Stover
Let me start out by saying that I try to use organic ingredients as much as possible. These meatballs are a meal in themselves…Enjoy!

1 lb ground skinless turkey breast
1 small chopped onion
2 cup chopped fresh mushrooms
5 oz. frozen chopped spinach
1 teaspoon crushed garlic
1 teaspoon salt
freshly ground pepper to taste
1 cup low or no sugar whole grain cereal flakes
1 tablespoon Italian seasoning blend
2 teaspoons Worcestershire sauce
1 teaspoon dry mustard
1 egg and 1 egg white
½ cup shredded mozzarella
salt and pepper to taste
Non-stick cooking spray

Heat oven to 375 degrees. Place spinach in a strainer and run some cool water over the pile and let it hang out to finish thawing over a bowl or sink. Get a baking sheet and line it with foil, spray the foil with non-stick cooking spray.

Spray a medium skillet with non-stick cooking spray and cook the onions, garlic and mushrooms with the 1 teaspoon of salt and the pepper. Once this cooks down and the liquid from the veggies evaporates, remove the mixture from the pan and spread it out on a plate to quickly cool. Set it aside for later.

In your food processor, place the cereal flakes, Italian seasonings, salt, pepper, and dry mustard and blend until it has turned into fine crumbs. If you don’t have a food processor, place all of the ingredients in a plastic Ziploc bag and beat it with a rolling pin. Pour the crumb mixture into a large bowl. Beat the eggs slightly and add to the crumb mixture. Squeeze all of the water out of the spinach and add to the bowl along with the cooled veggies and mozzarella. Finally, add the turkey and mix with your hands…it’s the only way to get everything blended.

Form meatballs that are about 2 ½ oz each. If you have an ice cream scoop, it makes the perfect size ball. Spray it with non-stick cooking spray and you’ll get a nice release. Try and get your meatball as “tight” as possible. Place on your prepared cookie sheet. Spray the tops with non-stick cooking spray and bake for 22 minutes. If you choose to make your balls smaller or larger, adjust your cooking time and use a meat thermometer to ensure doneness. (The USDA recommends ground turkey be cooked to an internal temperature of 165 degrees F). Let the meatballs sit for a minute and then devour!

I’ll eat two meatballs with a side salad that is made of sliced tomato, freshly torn basil leaves, chopped red onion and a splash of balsamic vinegar. I’ve taken the leftovers and sliced them onto toast to make a meatball sandwich. A bit of spaghetti sauce spread on the bread is wonderful. I’ve also added the meatballs to prepared low carb spaghetti and marinara sauce. Another delicious way of using these are to smash them up and add them to scrambled eggs. A low carb tortilla wrapped around it with some salsa and you have yourself a breakfast burrito. The best part of this recipe is that it provides tons of protein in a tight little package.

You can also change it up a bit. Perhaps, lose the spinach and mushrooms and replace it with red and green bell peppers. Use a Mexican seasoning blend and jack cheese to create an entirely different flavor profile. Or, if you feel like going Oriental style, you could replace the spinach, mushrooms and onions with blanched mung bean sprouts, chopped green scallion and some grated fresh ginger. A splash of soy sauce instead of the Worcestershire and use an Asian spice blend. I don’t think that I’d use any cheese for this version! You could serve these with some steamed brown rice.