Recipe for Portobello and Spinach Frittata

Here is another easy meatless Monday recipe for you!  This recipe is easily adaptable to whatever veggies you have on hand.  I used fresh thyme for the seasoning but basil or even rosemary would also work.  The secret to the frittata not sticking in the pan is to use a good pan (one that is oven proof since this is going under the broiler) and let it cooked undisturbed...I know you want to go in there and loosen the edges or stir it around while it is cooking...don't!
BTW, check out the new tab at the top of the page: "Photography".

Recipe for Poached Eggs over Spinach and Salmon with Pureed Roasted Red Peppers

If you read yesterday's blog post, you know we had breakfast for dinner last night using the pureed roasted red peppers I made.  This would of course also work for brunch or a morning breakfast.  Eggs, salmon, spinach, red peppers, a little dill and a squeeze of lemon-yum!  I had mine just on the bed of spinach and found it very filling.  For Mr. ELEB, I piled his on top of toasted whole wheat English muffin halves. Good either way!

More Egg White Breakfast Ideas

A while back I shared a recipe for a quick egg white breakfast made in the microwave.  I love these things!  Quick, easy, versatile, healthy, filling...all good things.  I've snapped a couple of photos of other variations so I thought I should be a good blogger and share.


Here's the original made with turkey pepperoni and cheese...

I call both of these "salsa egg whites" but make them two different ways.  Here's the first...

A cup of egg whites, 2 TBSP fresh salsa, 1 TBSP low fat grated cheese; microwave 1 1/2-2 minutes; top with taco sauce.

For the second version...

A cup of egg whites and 1 sandwich slice low fat cheddar torn in to small pieces microwaved 1 1/2-2 minutes.  Top with 2 TBSP fresh salsa and freshly ground black pepper.

Don't forget to use a bowl/dish large enough to allow for the puffing that occurs during cooking (I use a glass prep bowl) and do keep an eye on it but don't panic when you see it puff up.  Spray the bowl with cooking spray before adding the ingredients.

You'll be surprised how filling these are and how well they "stick" with you through the morning.

Aloha and welcome to all the new readers of the blog-glad to have you and would love to hear from you!

What are you eating for breakfast these days?



Recipe for Quick Breakfast Quiche

Continuing on the theme of “prepping ahead”, here is a great veggie and ham quiche that I made over the weekend.  I was able to have 2 breakfasts and 2 lunches from it.    It is very versatile-just use what you have on hand.

Happy St. Patty's Day by the way!

Recipe for Microwaved Egg White Breakfast Treat

This is sooooooo easy, very quick to make and tasty.  Inspired by Danica’s fluffy microwaved egg whites, this breakfast treat is high in protein, low in fat and calories and very filling.  Use veggies and other lean meats for variety.  Pair it with toasted whole grain bread, english muffin, or, as I do, overnight oatmeal.  No excuse for not getting a good start to the day with this quick and easy breakfast!

Makes 1 Breakfast Treat, approximately 57 calories, 2 grams fat, .7 grams carbs, 0 fiber, 10.4 grams protein, 2 WW Points+

Recipe for Cauliflower Sformato

This recipe for Cauliflower Sformato definitely goes on the “Eat Big” list!  At 283 calories per small serving, you can see why.  It’s also full of eggs, milk, parmesan, butter, olive oil, flour…  I lightened up the original recipe as much as I thought I could get away with and switched out regular flour for white whole wheat and it turned out quite good.  Delicate and soothing, like comfort food!

Method for Perfect Hardboiled Eggs



I have borderline high cholesterol so for years I’ve avoided eggs and used egg substitute.  The cholesterol level was high until I made some dietary and exercise changes; I’m now off medicine other than over the counter.  Let’s face it though,  as good as egg substitute can be for scrambles and in baking, nothing subs for a good hardboiled egg or a well prepared deviled egg.

The most recent recommendations I’ve seen from the American Heart Association recommend limiting cholesterol intake to no more than 300mg / day.   This is just more than 1 egg yolk so they suggest using egg whites and limiting egg yolks.  However, according the the Journal of the American College of Nutrition, there is no evidence in population studies (versus feeding studies) that eating eggs leads to high cholesterol nor the development of heart disease.

 

Recipe for Mini-Quiche

We went on a three night Staycation  recently, so before we left, I wanted to use up some of the perishables in the fridge.  I had some zucchini, spinach and mushrooms that needed to be used.  Looking through my “recipes to try” folder, I found this recipe from The Food Network.  It seemed adaptable to what I had on hand and I thought whatever didn't get eaten before we left could go in the freezer.  They defrosted nicely and are great reheated in the microwave for about 15 seconds.

So essentially, here is another make ahead healthy breakfast idea. No reason why you couldn’t also serve these as lunch or dinner with a nice large salad.

Easy Make Ahead Breakfast Quiche

A frequent complaint of phase l South Beachers is “I don’t have time to cook breakfast, so what can I have that is within guidelines that will get me out of the house on time?”  Usually, someone who has been following a South Beach based lifestyle for a while will offer some great breakfast ideas.  Crustless quiches are a favorite as they meet phase 1 guidelines and can be made ahead of time. 

Here is one of my favorite creations.  Makes 4 servings each with approximately ½ C veggie (measured after sautéing), 2 protein servings and some fat;  155 calories, 9 grams carbs, 7 grams fat, 14 grams protein (made with egg substitute)

Ingredients:

2 C chopped mushrooms

¾  C chopped roasted red peppers (from jar), squeezed of liquid

½  C chopped artichoke hearts (in water, not marinated), squeezed of liquid

½  C finely chopped green onions

TBSP EVOO

6 eggs (or egg substitute equivalents)

1 ½  oz goat cheese

½  oz grated parmesan

Liberal sprinkling of herbes de Provence

Cooking spray

Method:

Saute veggies in EVOO and herbes de Provence until softened and warmed through.  Place in a round cake pan sprayed lightly with cooking spray. Cover with eggs and add goat cheese in small drops.  Top with parmesan.

Cook in 350 degree oven for 25 minutes, or until set.  Store in fridge.

Serve warmed or cold.  

It's delicious and the beauty of these quiches is that you can use whatever veggies you like or have on hand.  Give it a try, even if you aren’t a South Beacher I think you’ll enjoy the flavors and convenience.

Suggestions for easy, healthy breakfasts?

Printable Recipe