Eggs With Polenta

 

Eggs With Polenta

Eggs With Polenta

 

1 tbsp butter

⅓ cup tomato, chopped

½ cup onion, chopped

1 clove garlic, chopped (1 tsp)

½ tsp sugar

½ cup Creamy Cheesy Polenta, chilled

1 egg

 

Melt butter in a saute pan over medium heat.  Add tomatoes and onions.

When onions and tomatoes begin to simmer, turn the heat down to low.  Add garlic and sugar.  Cook for 30 minutes, stirring occasionally.   Remove from the pan, cover to keep warm and set aside.

Coat pan with cooking spray and turn heat up to medium.  Form the chilled polenta into a patty and place in the pan.  Cook until brown and carefully flip over.

Crack the egg into the pan beside polenta.  Cook to desired doneness, flipping once.

Remove polenta to a plate, top with egg and tomato/onion mix.  Serve immediately.

1 serving, 340 calories

 

Western Breakfast Burrito

Western Breakfast Burrito
Western Breakfast Burrito

Western Breakfast Burrito

 

¼ green pepper, chopped (¼ cup)

¼ orange pepper, chopped (¼ cup)

¼ onion, chopped (¼ cup)

1 slice ham, chopped (1 oz)

2 eggs

2 tbsp milk

Salt and pepper to taste

1 ounce shredded cheddar cheese (¼ cup)

1 10” tortilla or sandwich wrap

 

Heat skillet over medium heat. Spray with cooking spray. Add peppers and onion and saute until tender, 5-7 minutes. Add ham during the last 2 minutes of cooking.

Break eggs into a small bowl and add milk. Beat thoroughly to incorporate and add to the pepper/onion mixture. Add salt and pepper to taste. Sprinkle cheese over the top.

Scramble eggs until set and remove from heat.

Lay the tortilla on a plate or other flat surface. Spread eggs on ⅓ of tortilla, fold sides in and roll to form a burrito. Serve immediately.

 

1 serving, 500 calories

Hack: Frozen or dehydrated chopped peppers and onions can be used in this recipe

Hack: Substitute your favorite cheese for cheddar or use whatever you have on hand.

Hack:  Wondering how to roll a wrap sandwich so it doesn’t fall apart?  Check out these easy instructions!

 

Japanese Omurice (Rice Omelette)

 

Japanese Omurice (Rice Omelette)
Japanese Omurice (Rice Omelette)

Japanese Omurice (Rice Omelette)

 

1 tbsp vegetable oil

½ cup onion, chopped

½ cup rice

¼ cup catsup

1 tsp soy sauce

½ cup shredded cooked chicken (2.5 ounces)

2 eggs

1 tbsp milk

 

Heat 1 tbsp oil in saute over medium heat. Add rice and onions and saute until onion is translucent (4-5 minutes). Add ketchup and soy sauce. Cook until catsup begins to caramelize. Add chicken and cook just until warmed through. Remove from pan and set aside.

Coat pan with cooking spray.

Beat eggs with milk in a small bowl until well combined. Pour into the saute pan and allow it to spread over the bottom of the pan. Cover and allow eggs to cook undisturbed until set (4-5 minutes).

Remove cover and arrange rice chicken mixture on one side of omelet. Fold over and slide onto the plate.

Serve immediately.

 

2 servings, 360 calories per serving

Hack: Store leftover omelet in the refrigerator for up to 3 days. Reheat in the microwave or skillet for 1-2 minutes, just until hot.

Hack: As with all fried rice, cold leftover rice gives the best results.

Hack: If using raw chicken, cut into 1” cubes and allow 3-5 minutes to cook (until all pink is gone).

 

 

Baked Cauliflower Casserole

 

Baked Cauliflower Casserole
Baked Cauliflower Casserole

Baked Cauliflower Casserole

 

1 head cauliflower, cut into florets (6-8 cups)

1 red onion, thinly sliced, divided

3 medium tomatoes, chopped

¼ cup olive oil

7 eggs

1 tbsp sesame oil

1 tsp cumin

½ tsp dried rosemary

2 ½ tsp dried basil

⅓ tsp turmeric

1 tsp salt

1 tsp pepper

1 cup flour

1 ½ tsp baking powder

¾ cup parmesan cheese, grated

¾ cup sharp cheddar, grated

 

Preheat the oven to 400℉.

Set aside 4 onion rounds and put the rest in a 13” x 9” baking pan.  Add cauliflower and tomatoes.  Toss with olive oil.  Roast in the oven until cauliflower is very tender, 30-40 minutes, turning every 15 minutes. Remove from the oven and allow to cool completely.

Whisk together eggs, sesame oil, cumin, rosemary, basil, turmeric, salt and pepper.

Blend flour and baking powder and whisk into egg mixture.  Whisk in cheese. Gently fold in vegetables trying not to break up cauliflower.

Place mixture in a greased 13” x 9” pan lined with parchment paper.  Arrange reserved onion rings over the top.

Bake in 400℉ oven until a knife inserted in the center comes out clean, about 25 minutes.  Allow to rest for 20 minutes before slicing.

This dish can be served warm or at room temperature.

6 servings, 395 calories per serving

Hack:  Leftover portions can be stored in the refrigerator for up to 5 days or frozen for future use.

 

Sweet Potato Crust Quiche

Sweet Potato Crust Quiche
Sweet Potato Crust Quiche

 

Sweet Potato Crust Quiche
(Courtesy: Penny Jacques)

 

1 large sweet potato, thinly sliced (⅛”)

1 tsp olive oil

1 red onion, minced

3 cups fresh spinach (3 oz) or ½ cup frozen spinach, thawed and drained

6 eggs

¼ cup milk

¼ tsp salt

¼ tsp pepper

½ cup feta cheese

 

Preheat the oven to 350℉. Coat 9” pie pan with cooking spray. Layer sweet potatoes across the bottom and up sides of the pie pan, overlapping heavily. Coat with cooking spray and bake for 30 minutes or until sweet potatoes are soft and beginning to brown.

Remove from the oven and turn the temperature up to 375℉.

Allow crust to cool for 10 minutes. Coat crust and any exposed pan with cooking spray.

Heat olive oil in a saute pan over medium heat. Add onions and cook for 3 minutes. Add spinach and cook for 3 more minutes. Remove from heat and cool.

Whisk eggs with milk, salt and pepper. Set aside.

Arrange cooled onion/spinach mixture over sweet potato crust. Pour egg mixture over filling and sprinkle cheese on top.

Bake for 30 minutes or until set. Allow to set for 5 minutes before cutting.

 

4 servings, 230 calories per serving

Hack: Cut leftovers into serving size pieces. Place on a cookie sheet and put in the freezer until solid. Move to freezer bags or containers and store in the freezer for future use.

 

Scrambled Egg with Spinach, Tomato and Onion

Scrambled Egg with Spinach, Tomato and Onion
Scrambled Egg with Spinach, Tomato and Onion

Scrambled Egg with Spinach, Tomato and Onion

 

½ sweet onion, chopped

¾ cups vegetable broth

8 ounces frozen spinach

1 tomato, chopped

Balsamic Vinegar to taste

Salt to taste

2 eggs

Splash of milk

Cooking spray

 

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!

One serving, 297 calories