Scrambled Egg with Spinach, Tomato and Onion

Scrambled Egg with Spinach, Tomato and Onion make a fast and easy low-carb breakfast, packed with protein to start your day off strong!

Scrambled Egg with Spinach, Tomato and Onion

Scrambled Egg with Spinach, Tomato and Onion

Course Breakfast
Cuisine American
Servings 1 person
Calories 297 kcal

Ingredients
  

  • ½ cup sweet onion, chopped
  • ¾ cup vegetable broth
  • 8 oz frozen spinach
  • 1 tomato, chopped
  • Balsamic Vinegar to taste
  • Salt to taste
  • 2 eggs
  • Splash of milk

Instructions
 

  • Place onion in a saute pan with ¼ cup broth. Cook over medium-low heat until onions are soft and golden. Add vegetable broth as needed, ¼ cup at a time. Add spinach and tomato. Turn up the heat to medium and simmer until most of the liquid is gone. Add balsamic vinegar and salt to taste. Remove to plate.
  • Add eggs and milk to a small bowl and scramble with a fork. Spray saute pan with cooking spray. Add eggs and cook to desired doneness. Add salt and pepper to taste. Remove to plate with spinach mixture and enjoy!
Keyword breakfast, eggs, gluten-free, keto, low carb, scrambled eggs, skillet breakfast, stir fry, vegetarian, veggie egg skillet

Did you know?  Despite the negative press that eggs have received in the past, they can absolutely be a part of a healthy diet!

Suggestion:  If you want to add a few carbs to your breakfast, try pairing this with a gourmet veggie bagel!

Quick and Easy Homemade Egg Salad

This lighter version of homemade egg salad gets its kick from dill Greek yogurt dip. Try it on in a sandwich, wrap or salad. It’s good all by itself as well!

Homemade Egg Salad

Homemade Egg Salad

Course Salad
Cuisine American
Servings 2 people
Calories 275 kcal

Ingredients
  

  • 5 eggs
  • cup Dill Greek Yogurt Dip
  • 2 tbsp chopped onion
  • 2 tbsp sweet or dill relish
  • Salt and pepper to taste

Instructions
 

  • Put eggs in a saucepan and cover with water. Cover the pan and bring water to a boil. Remove from heat and let the pan sit, still covered, for 15 minutes. 
  • After 15 minutes, drain hot water from the pan and fill with cold water and ice to cool eggs. Peel the eggs.
  • Chop eggs and combine with yogurt, onion and relish.
  • Hack: This can be served on bread or, if you’re looking to cut back on your carbs, you can serve it with salad greens.  Try mixing in some chopped tomatoes and cucumbers!
  • Hack: Hard-boiled eggs keep in the refrigerator for one week so consider making a few extra while you’ve got the water boiling! They make a great snack alone, pickled or deviled eggs.
Keyword egg salad, eggs, gluten-free, greek yogurt recipes, hard boiled eggs, keto, low carb, protein salad, sandwich, sandwich filling

Did you know?  Despite the negative press that eggs have received in the past, they can absolutely be a part of a healthy diet!

Greek Yogurt Marinated Chicken

This Greek yogurt marinated chicken is juicy and tender from an overnight marinade and bursting with dill and garlic flavor!  It uses dill Greek yogurt dip as a key ingredient so keep some on hand for the next time you make chicken.

Greek Yogurt Marinated Chicken

Greek Yogurt Marinated Chicken

Cuisine Indian
Servings 2 people
Calories 340 kcal

Ingredients
  

  • 8 oz boneless skinless chicken breast
  • ¼ cup Dill Greek Yogurt Dip
  • 1 tbsp minced garlic
  • ½ cup Italian bread crumbs

Instructions
 

  • Slice chicken breast into 4 strips. Combine with yogurt dip and minced garlic. Marinate overnight.
  • Place chicken and yogurt into a baking dish. Cover with bread crumbs. Bake at 350 for 20-25 minutes until internal temperature reaches 160℉.
Keyword baked chicken, chicken marinade, greek yogurt, Indian cuisine, main course, yogurt marinade

Did you know?  Greek yogurt has twice the protein and substantially fewer carbs than regular yogurt.  Click here for more information on the benefits of Greek yogurt!

Bacon Roasted Brussels Sprouts

Bacon roasted Brussels sprouts bring together two ingredients that complement each other perfectly in this tasty low-carb recipe!

Bacon Roasted Brussels Sprouts

Bacon Roasted Brussels Sprouts

Course Side Dish
Cuisine American
Servings 3 people
Calories 130 kcal

Ingredients
  

  • 16 oz frozen baby Brussels sprouts
  • 1 onion, chopped
  • 1 slice bacon, cut into small pieces
  • ¼ cup vegetable broth

Instructions
 

  • Combine Brussels sprouts, onion and bacon in a baking pan. Add ¼ cup vegetable broth. Bake in 350℉ oven to desired tenderness (45-60 minutes), turning ingredients every 15 minutes. If ingredients seem too dry, add more vegetable broth, ¼ cup at a time. Times may vary if using fresh (or larger) Brussels sprouts.
  • Hack: Freeze leftovers in a sealable freezer bag or container for future use.
  • Hack: Separate any remaining uncooked bacon slices and roll into individual pinwheels. Place on a cookie sheet in the freezer to freeze bacon slices. Place in sealable freezer bag or container. The frozen slices can then be used in the portions desired.
Keyword bacon, bacon roasted Brussels sprouts, Brussels sprouts, oven roasted vegetables, side dish, vegetable side dish

Did you know?  Brussels sprouts are part of the cruciferous collection of vegetables which are associated with lowering the risk of some types of cancer.

If you’re a fan of Brussels sprouts, try my recipe for Brussels sprout Cesar salad!

Thai Peanut Shrimp Rice Bowl

This authentic spicy Thai peanut shrimp rice bowl is a hearty and satisfying meal. It stores well so make extra for lunch or dinner later in the week!

Thai Peanut Shrimp Rice Bowl

Thai Peanut Shrimp Rice Bowl

Course Main Course
Cuisine Thai
Servings 3 servings
Calories 320 kcal

Ingredients
  

  • ½ cup chopped onion
  • 1 tbsp olive oil
  • ¼ tsp cayenne pepper (or to taste)
  • ¼ tsp freshly grated ginger
  • ¼ cup chopped carrots
  • ½ cup sweet potato, chopped
  • 1 cup vegetable broth
  • ½ cup tomato juice
  • ¼ cup smooth peanut butter
  • ¾ tsp sugar, optional
  • 8 oz cooked shrimp
  • cups cooked jasmine rice, hot

Instructions
 

  • Heat olive oil in a large pot over medium. Saute onions until translucent.  Stir in the cayenne and fresh ginger. Add carrots and saute for 5 more minutes.  Add sweet potatoes and stock, bring to a boil and simmer for about 15 minutes until the vegetables are tender.
  • Using a blender or food processor, puree vegetables with the cooking liquid and tomato juice.  Return puree to soup pot. Stir in peanut butter until smooth. Add sugar, if desired. Stir in shrimp and heat gently to avoid scorching.  Serve over hot rice.
  • Hack:  Freeze cooled puree in serving-size portions using sealable sandwich bags or freezer containers.  Freeze warm (to retain moisture) rice in a similar manner. To serve, simply thaw and combine puree, rice and shrimp.  Heat gently.
  • Hack:  Do you know that you can freeze fresh ginger root?  Grating it in its frozen state is easier than grating it fresh and, if you choose organic ginger, you don’t have to peel it!
  • Hack:  Shrimp can be purchased individually from the seafood counter at most grocery stores.  They can be purchased frozen in large portions if you wish to keep some on hand.  Thaw needed amounts before cooking.  
  • Hack:  Seafood can be thawed overnight in the refrigerator.  It can be thawed more quickly by placing it in a sealable bag and submerging in a bath of cold water for about an hour.
Keyword homemade Thai cuisine, homemade Thai food, peanut shrimp, rice bowl, seafood, shrimp, Thai cuisine, Thai food, Thai rice bowl

Did you know? While many worry about the fat and calorie content in peanut butter, studies show that its nutritional profile can be a valuable part of a healthy eating plan!

Tomato and shrimp salad is another great and low-calorie way to include more seafood in your diet.

Homemade Dill Greek Yogurt Dip

This easy-to-make dill Greek yogurt dip is bursting with flavor. Use it to make Greek Yogurt Marinaded Chicken or Egg Salad!

Dill Greek Yogurt Dip

Dill Greek Yogurt Dip

Course Salad Dressing
Cuisine American
Servings 1 serving
Calories 125 kcal

Ingredients
  

  • cup full fat plain Greek yogurt
  • 2 tbsp apple cider vinegar
  • 2 tsp dried dill weed
  • Black pepper to taste

Instructions
 

  • Combine all ingredients. Allow to rest for one hour to meld the flavors.
  • Hack: This recipe can be used in many ways. It’s full-flavored and powerful so a little goes a long way! It can be used as a dip, a dressing or to marinade meats. At a ¼ the calories and ⅓ the fat, it makes a healthy substitute for mayonnaise when making potato/pasta salads and sandwich salads such as egg or tuna.
  • Hack: I use full-fat yogurt because I like the mouthfeel, taste and thicker texture as opposed to low or nonfat. If you prefer your dip even thicker still, drain the yogurt in the fridge overnight by using a cheesecloth-lined mesh colander. Place the colander in a bowl to catch the excess liquid.
  • Hack:  Use this dip to make Greek Yogurt Marinaded Chicken or Egg Salad!
Keyword dill dip, Dill dressing, greek yogurt, greek yogurt dip, greek yogurt dressing

Did you know?  Greek yogurt has twice the protein and substantially fewer carbs than regular yogurt.  Click here for more information on the benefits of Greek yogurt!

A Little Bit About Cynthia

Please join me in endeavoring to get back to healthier and more enjoyable eating habits with recipes, tips and recommendations. Let me tell you about Cynthia!

About Cynthia
About Cynthia

A Little Bit About Cynthia

Welcome to Cynthia Eats! I have been a foodie since, well, forever, having garnered an intense appreciation of all things food from my father.

As a young girl, I would pour through cookbooks to create dishes and desserts for my parents and brothers. My favorite was a community cookbook distributed by our local church.

When I got married, I found a new “best ever” cookbook by Betty Crocker.  In both I appreciated the basic ingredients (all of which I could most likely find in my kitchen already) and the consistently tasty results.

Who’s Hungry?

I have always enjoyed creating food for my family, both as a young girl and as a married woman with children of my own.

But time marches on and the time came that I found myself in the position of having to cook only for me. Eventually, the thought of preparing meals for one started to become a chore.

As I began to speaking to other single people, I found a similar train of thought. It’s hard to create a meal for one. All that shopping. And prep. And dishes. Three times a day. Every. Single. Day.

Grabbing something at the drive thru or convenience store on the way home seems easier, right? Or throw a frozen dinner in the microwave. Bar food with a few friends, maybe?

So Why Am I Here, Exactly?

Because I very much enjoy good food, that way of life was not sustainable for me. I began to look into different ways to create fresh, healthy, whole food meals that are quick and easy to make and/or can be prepared in larger portions to freeze for effortless “Grab and Go” meals.

And then I thought…why not start an online community where we can all come together to share our thoughts and ideas (and recipes!!) about this? Because although my friends are quick to call me a know-it-all, I’m pretty sure that’s not the case! 😉

Please join me in endeavoring to get back to healthier and more enjoyable eating habits. Feel free to comment on my posts or email me a great recipe or idea that I can share with everyone. And maybe the delivery guy can take the night off.

I’m looking forward to meeting you!

Cynthia

cynthia@cynthiaeats.com

Lemon Herb Chicken Burgers

Lemon herb chicken burgers are a delicious blend of lemon and herbs topped with thousand island dressing. It’s a meal you can really wrap your hands around!

Lemon Herb Chicken Burgers

Lemon Herb Chicken Burgers

Course Main Course
Cuisine American
Servings 4
Calories 395 kcal

Ingredients
  

  • 1 lb ground chicken
  • 1 tsp onion powder
  • ¼ tsp minced garlic
  • tbsp dried parsley
  • ½ tsp dried thyme
  • 2 tbsp lemon juice
  • salt and pepper to taste
  • 4 tbsp Homemade Thousand Island Salad Dressing
  • 4 slices swiss cheese
  • 4 slices tomato
  • 4 leaves romaine lettuce
  • 4 whole-wheat hamburger buns

Instructions
 

  • Mix the first 7 ingredients (chicken through salt/pepper) in a bowl until thoroughly incorporated.  Shape into 4 patties. Cook in pan preheated pan 5-7 minutes on each side until the internal temperature reaches 165℉.  Top each patty with 1 slice of swiss cheese, 1 tablespoon Thousand Island, tomato and lettuce. Serve on a whole-wheat bun.
  • Hack:  Place burgers on a cookie sheet and place them in the freezer until frozen.  Put individually into sealable sandwich bags and then into a sealable freezer bag or freezer container.  The rolls can also be frozen in the same manner.
  • Hack:  To extend the shelf life of romaine, separate leave and wash.  Dry in a salad spinner or with paper towels.  Place lettuce leaves in a sealable plastic bag or container with paper towels between each layer to absorb moisture.  Replace paper towels if they become soggy.
Keyword barbecue, burger, chicken burger, cookout, picnic food, sandwich

Homemade Thousand Island Salad Dressing

A simple blend of basic ingredients makes it easy to create your own homemade thousand island salad dressing!  It’s also great on lemon herb chicken burgers!

Homemade Thousand Island Salad Dressing

Homemade Thousand Island Salad Dressing

Course Salad Dressing
Cuisine American
Servings 7
Calories 77 kcal

Ingredients
  

  • ½ cup mayonnaise
  • 2 tbsp ketchup
  • 2 tbsp sweet pickle relish
  • 2 tsp finely diced onion
  • ¼  tsp finely minced garlic
  • 1 tsp apple cider vinegar
  • tsp salt
  • 2-3 dashes Tabasco sauce (optional)

Instructions
 

  • Add all ingredients to a small bowl and mix well. Taste and add additional salt if desired. Refrigerate for at least an hour to allow the flavors to meld. Serve.
  • Hack:  Try this dressing on Lemon Herb Chicken Burgers!
Keyword condiments, salad, salad dressing, Thousand island dressing