Heat skillet on medium heat, coat with cooking spray and add olive oil. Add onions to the skillet and sauté for 3 – 5 minutes until tender and slightly browned. Spoon onions into a large mixing bowl.
Squeeze excess water from spinach and add to the bowl with onions.
Remove sausage from their casings. Heat skillet on medium high heat, coat again with cooking spray and add sausage meat. While sautéing, break up sausage into small pieces. Sauté sausage for 5 – 7 minutes until browned. Add sausage to the same mixing bowl.
Whisk together egg substitute, eggs and sour cream until well blended. Pour egg mixture into bowl and add the cheeses and basil. Stir ingredients together until well blended.
Coat a 9X13-inch baking dish with cooking spray. Pour egg mixture into baking dish and bake for 45 – 50 minutes until firm and browned.
Boil a large pot of water and add penne. Cook for 5 minutes until al dente (still firm). Drain and add to a large mixing bowl.
Squeeze excess water from defrosted chopped spinach and add to pasta.
In a medium size saucepan, whisk together milk, flour, pepper, garlic powder and nutmeg. Heat on medium low, stirring constantly until mixture begins to bubble. Increase heat to medium and cook for about 2 minutes, stirring constantly, until mixture thickens. Remove from heat and add ricotta and parmesan. Stir until cheeses are melted. Add salt to taste.
Add cheese mixture to penne and spinach and cool for about 20 minutes.
Stir in egg substitute.
Coat a 8” springform pan with cooking spray. Spoon in quiche mixture and cover with foil. Bake for 45 minutes. Uncover and bake for another 10 – 15 minutes until golden brown.
Run a knife around the edge of the pan to loosen penne. Let stand 20 minutes. Remove from pan and serve.
At the beginning of every year, Dean always goes on a low fat/reduced carb diet to lose the pounds he had packed on during the holiday season (which for Dean starts in October with Halloween). I always start the year with giving my liver a vacation by cutting out meat, poultry fish and gluten. I then follow it up with a low calorie diet to lose a few pounds.
The next few weeks of recipes will be the inspired by our current life style shift from just low fat to also eating in a more healthful way. Hopefully, you will also be inspired and check out how tasteful a healthy meal can be.
Greek Breakfast Cups
Preheat oven 375o
Prep Time: 15 minutes
Cook Time: 45 minutes
Estimated values per serving:
Calories = 135 Fat = 4.5 grams Points: 3
1 (10 ounce) package of frozen chopped spinach – defrosted
3 cups egg substitute
½ cup green onions – chopped
½ cup low fat Feta cheese – crumbled
½ cup low fat large curd cottage cheese (pot cheese style)
½ teaspoon dill
Salt and pepper to taste
Coat a 6-cup large muffin pan with cooking spray. Squeeze the spinach to remove excess water and place in a large mixing bowl
Add egg substitute, green onions, Feta cheese, cottage cheese, dill and salt and pepper to the spinach and mix well.
Spoon spinach mixture into muffin cups.
Bake for 40 – 45 minutes until puffed and browned.
Toast cubed bread in the broiler until slightly browned (about 1 minute), turn bread over and broil on the other side until lightly browned (about 1 more minute). Place toasted bread in a bowl and pour eggnog on top. Allow the bread to soak in the eggnog for 1 hour.
In a medium bowl, whisk together egg substitute, sugar, vanilla and rum extract and nutmeg. Pour on top of bread mixture and gently fold in.
Coat an 8 X 12 baking pan with cooking spray. Spoon bread pudding into baking dish. Bake 1 hour. Remove from oven and cool to room temperature.
Rum Sauce Ingredients:
1 tablespoon butter
½ cup brown sugar
2 tablespoons rum
Rum Sauce Directions:
Melt butter in a small skillet. Add brown sugar and stir until sugar is moistened.
Add rum and ignite. Cook rum sauce until the flames have disappeared and the sugar is dissolved (about 2 minutes).
Pour sauce over cooled bread pudding and serve at room temperature.
My family has been enjoying this the last few weekends. My son loves it because it’s pizza but it is a great tasting, eye catching healthy breakfast for your family and friends.
Preheat oven 400o
Prep Time: 10 minutes
Cook Time: 35 minutes
Estimated values per serving:
Calories = 230 Fat = 7 grams Points: 5
2 slices turkey bacon
2 cups egg substitute
Salt and pepper
½ cup grated low fat cheddar cheese
1 package refrigerated pizza dough
Coat a small round cake pan with cooking spray. Remove pizza dough from package and place under cake pan to measure size. Cut corners and extra dough from pan so that it will fit into the pan with a little extra to go up the sides of pan. Invert pan and place dough inside. Bake for 5 minutes. Remove from oven and set aside.
Heat a skillet on medium high heat and coat with cooking spray. Add bacon and sauté for 5 minutes on each side until browned and crispy. Remove bacon from pan and cool.
Crumble bacon and place in a bowl with egg substitute. Whisk egg and bacon together and add salt and pepper.
Reheat the same skillet on medium heat and coat with cooking spray. Add egg mixture and cook egg for about 3 minutes until soft cooked (NOTE: the egg should not be completely cooked through).
Spoon egg mixture into pizza dough and sprinkle cheese on top. Bake for 20 – 25 minutes until cheese is bubbly and slightly browned.
It was a crazy day so the only meal we ate at home was breakfast. On the weekends, we often make open-faced omelets for breakfast and is what we did this morning. Since, the chives in our herb planter have sprouted I included them in the omelets today but you can have fun and use whatever herbs or seasonings you like. To keep it low fat but still get the omelet to “puff”, I use 2 eggs with about ¾ cup of egg substitute. This morning I made individual omelets for each person so that we can add what we like to them but you can also make one in a large oven safe skillet and cut it into wedges as well.
Open Egg Omelets
Prep time: 5 minutes
Cook time: 15 minutes
Preheat oven 425o
2 eggs – beaten
¾ cup egg substitute
1 tablespoon chives
Salt and pepper to taste
2 ounces farmer’s cheese – crumbled
Beat eggs, egg substitute, chives and salt and pepper in a large measuring cup.
Heat 3 oven safe omelet pans (or one large oven safe skillet) on medium high heat and spray with cooking spray then pour equal amounts of egg mixture in each.
Add equal amounts of farmer’s cheese on top.
Nick’s omelet: cut small pieces from 1 slice of low fat American cheese and add on top.
Dean’s omelet: add crumbled goat cheese on top.
Dina’s omelet: spoon about 2 tablespoons of salsa on top.
Allow omelets to “set” on the bottom of each pan then transfer them to the oven and bake for about 10 minutes until cheese is melted and egg mixture does not move when you shake the pan.
Remove from oven, and, using a spatula, transfer onto individual plates and serve.
There are a lot of recipes that I can alter so that they are almost completely fat free but I am no genie; fat free egg salad, using real eggs, just doesn’t exist. However, you can cut 50% of the fat in egg salad just by using all of the egg whites and only half of the egg yolks (which is where all of the fat grams exist). Also, a food processor purees the eggs so well that very little mayonnaise is necessary. So if you are left with a lot of hard boiled eggs, don’t throw them away and try this instead.
Prep time: 15 minutes
Refrigeration time: at least 1 hour
12 hard-boiled egg whites
6 hard-boiled egg yolks
1 tablespoon low calorie mayonnaise
½ teaspoon salt (or more as per your liking)
¼ teaspoon pepper
¼ teaspoon celery seed
1 tablespoon vinegar
1 tablespoon sugar
2 celery stalks – chopped
2 scallions – whites and greens chopped
Place egg whites and yolks in a food processor and puree until smooth. Remove from food processor and place in a mixing bowl.
Add mayonnaise, salt, pepper, celery seed, sugar, celery and scallions and fold into egg mixture.
Refrigerate at least 1 hour or overnight.
NOTE: if you like egg salad to be chunky instead of smooth, use the pulse button on the food processor and chop until desired texture.