So, so good…

CHILE RELLENO PUFF

Pardon the photo – it was one of the first ones I ever took of food.  I’m SO glad I’ve improved.

Don’t let that take away from how good this recipes is, though!

I serve it as it is in the photo – sour cream, avocados, a little salsa.  With a green salad and some crunchy cornbread it’s a great vegetarian meal.   You could certainly add cooked sausage or bacon to it, if you wanted to.

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Vegetable cooking spray
5 eggs
3 tablespoons flour
1/4 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon cayenne pepper
1/4 teaspoon dry mustard powder
2 cups cottage cheese
One 7-ounce can diced, mild green chilies
1 cup shredded Jack cheese
1/4 cup shredded cheddar cheese

Preheat oven to 350 degrees.  Coat a deep dish pie plate with vegetable cooking spray and set aside.

Beat eggs for 3 minutes until lemon colored.  Stir in flour, salt, black pepper, cayenne, mustard powder,  cottage cheese, chilies, and Jack cheese until well mixed. Pour into prepared pie plate and sprinkle sharp cheddar over the top. Bake for 30 minutes or until puffy and a knife comes out clean and center is firm. Serve warm or at room temperature. Top, if desired, with avocados, salsa, sour cream, sliced olives, green onions.  Makes 8 servings.

Per Serving: Calories 189; Protein 17 g; Fat 10 g; Carbs 6 g; Sugar 1 g; Sodium 415 mg

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Garden Fresh!

GARDEN VEGETABLE QUICHE

Full of protein and whichever vegetables you would like…this is perfect for any meal. Serve with sausages and some whole wheat toast for your family.

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Vegetable cooking spray
1/4 cup minced onion
1/4 cup diced red bell pepper
1 medium zucchini, shredded (about 1 1/2 cups), squeezed dry
1/2 pkg frozen spinach, thawed, squeezed dry
1 tablespoon olive oil
3 eggs
3/4 cup milk
1/2 cup ricotta cheese
1/4 cup sour cream
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon dried basil
Dash freshly grated nutmeg
1/2 cup shredded cheddar cheese
2 tablespoons grated Parmesan cheese

Preheat oven to 350 degrees. Coat a deep dish pie plate with vegetable cooking spray and set aside.
In a skillet, over medium heat, saute the onion, red pepper, zucchini, and spinach in the olive oil for 7-10 minutes, or until most of the moisture has been released and evaporated from the vegetables. Spread evenly on the bottom of the prepared pie plate.

In a large bowl whisk together the eggs, milk, ricotta, sour cream, salt, black pepper, basil, and nutmeg. Sprinkle the cheddar cheese over the cooked vegetables and carefully pour the egg mixture over the cheese. Sprinkle with the Parmesan and bake for 30-45 minutes or until puffed and set. Makes 8 servings.

Per Serving: 109 Cal; 8 g Protein; 7 g Tot Fat; 4 g Carb; 0 g Fiber; 2 g Sugar; 219 mg Sodium

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Here’s a delicious new brunch idea…and it’s pretty, too!

CHEESY EGG BAKE

I just love this dish!  It’s very soft and fluffy – eggy, cheesy, light.  You could add any seasonings you had on hand – even some cooked broccoli, green peppers, cooked sausage.

A fragrant freshly baked coffee cake and a fruit salad and brunch is done!

I’ve made it for supper, served with whole wheat english muffins and tomato slices.

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Vegetable cooking spray
6 eggs, beaten
1/4 cup flour
1 teaspoon baking powder
1/8 teaspoon salt
1/8 teaspoon pepper
1/2 teaspoon Italian seasoning
1 cup milk
1 cup cottage cheese
4 ounces cream cheese cubed
1 cup cubed sharp cheddar

Preheat oven to 350 degrees.  Spray a 9×9-inch baking pan with vegetable spray and set aside.

In a large bowl, beat the eggs until frothy. Whisk in flour, baking powder, salt, pepper, seasoning, milk, and cottage cheese. Stir in cubed cheeses. Pour into greased 9×9 inch pan. Bake for 30-35 minutes or until puffed, golden and set. Makes eight servings.

Per Serving: Calories 202; Protein 16 g; Fat 12 g; Carb s7 g; Sugar 3 g; Sodium 272 mg

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Love the taste of potato salad, but not the carby spuds?

CAULIFLOWER SALAD

(Mock Potato Salad)

This gorgeous salad recipe is from my friend Amy Michelle (thanks, doll…smooch!).  I LOVED IT, so much that I have to include it here.

It’s got the same ingredients as a regular spud salad, only cauliflower subbed for the potatoes.  Which means you could take YOUR favorite recipe and do the same thing!

It’s definitely CAULIFLOWER!  No one will ever mistake it for potatoes…but I bet they love it all the same.

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1 head cauliflower, trimmed and cut into bite-size florets

3/4 cup lite mayonnaise

1/2-1 tablespoon mustard

1 teaspoon salt

Pinch garlic powder

1/4 teaspoon dill weed

Ground black pepper to taste

1/2-1 tablespoon Splenda

3 hard boiled eggs, chopped

1/4 cup onion, finely chopped

1/2 cup frozen green peas, thawed

3 slices crisply cooked turkey bacon, crumbled

Place cauliflower in a large saucepan and cover with water. Bring to a boil and cook until just fork tender, about 10 minutes. Drain and cool slightly.

In a large bowl whisk together the mayonnaise, mustard, garlic powdersalt, Splenda and pepper. Add the cauliflower, eggs, onion, peas, and bacon to the dressing and stir until well coated. Cover and refrigerate for 2 to 24 hours. The longer the cauliflower salad chills, the better the flavor.

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Custard…cappuccino…let’s just put them together, shall we?

CAPPUCCINO CUSTARD

SWOON!

These are not too sweet and that little touch of cinnamon brings out the warm coffee flavor. Top with a mound of whipped cream and a sprinkle of unsweetened cocoa.

(Add 2 teaspoons cocoa powder into the recipe for a Mocha custard.  You gotta love that!)

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4 eggs, beaten
Pinch of salt
2 1/2 cups milk
1/2 cup Splenda granular
1/2 teaspoon vanilla
2 tablespoons instant coffee granules (decaf crystals if you must!)
1/8 teaspoon cinnamon

Preheat oven to 325 degrees. Place six 4-ounce custard cups into a 9×13 inch baking pan and set aside.

Whisk together the eggs, salt, milk, Splenda, vanilla, coffee granules, and cinnamon. Pour, through a sieve, into the custard cups. Fill baking pan with 1 inch of hottest tap water. Bake for 25-40 minutes or until set on the edges but still slightly jiggly in the center. (A sharp knife should come out clean when inserted into the middle and nothing should ooze from the cut when pressed.) Remove custards from water bath and allow to cool on a wire rack. Cover with plastic wrap and chill. Makes six servings.

Per Serving: Calories 115; Protein 9 g; Fat 5; Carbs 3 g; Sugar 1 g; Sodium 81 mg

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Caesar – that little devil!

CAESAR DEVILED EGGS

These are addictive, that’s for sure, but go wild – they are solid, dense protein and a perfect snack when the urge hits.  Gorgeousness personified!

(A secret to having lots of filling in your deviled eggs is to very finely grate – with the finest holes on a cheese grater – one whole boiled egg. No one will ever know there are whites mixed into the yolks!)

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7 hard boiled eggs

1/4 cup creamy Caesar dressing

1 tablespoon half & half

2 tablespoons shredded Parmesan cheese

Salt and freshly ground black pepper

1 tablespoon finely minced fresh basil leaves

Additional Parmesan for garnish

Peel eggs and cut 6 of them in half, lengthwise; carefully remove the yolks to a small mixing bowl and mash. Finely grate the seventh egg into the yolks. Stir in the Caesar dressing, half & half and Parmesan cheese until smooth. Add salt and black pepper to taste.

Divide the yolk mixture among the egg white halves and arrange on a plate. Garnish with a sprinkling of minced basil and Parmesan cheese. Cover and chill. Makes 6 servings, two pieces each.

Per Serving: Calories 149; Protein 11 g ; Fat 10 g; Carbs 1 g; Sugar 0 g; 229 mg

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Party platter empty? Not anymore!

BROCCOLI-CHEESE QUICHE BITES

YUM, yummy…anything quiche-like is on my list of favorites! I’ve made it meatless, but adding salmon or bacon would be great.

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Vegetable cooking spray

2 cups broccoli florets

1/4 cup diced red pepper

4 eggs

1/2 teaspoon salt

1/4 teaspoon black pepper

Dash cayenne pepper

3 tablespoons flour

1 cup milk

1/4 cup chopped green onions

1 cup shredded low-fat cheddar cheese

1 tablespoon grated Parmesan

Cook the broccoli and red pepper in boiling, salted water for 5 minutes, or until just tender. Place in colander to drain well.

Preheat oven to 350 degrees. Coat a 10 or 12-inch baking dish with the vegetable spray and set aside.

In a large bowl whisk the eggs, salt, pepper, cayenne, and flour until well blended. Whisk in the milk. In prepared casserole spread the broccoli mixture. Layer on the green onions and shredded cheddar cheese. Carefully pour the egg mixture over the top. Sprinkle with the greated Parmesan. Bake for 30-35 minutes or until set in the center. Serve hot or room temperature. Makes 10 servings.

Per Serving: 124 Cal; 13 g Protein; 6 g Tot Fat; 5 g Carb; 2 g Fiber; 2 g Sugar; 277 mg Sodium

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Do I love quiche, or what? (That would be a yes.)

BLACK BEAN AND CORN QUICHE BAKE

This one is a little different, but give it a shot – you might be surprised!

Leaving off the crust saves a lot of calories and  then (joy-joy!) you can have a dessert with your late movie!

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5 eggs
2 tablespoons flour
1/4 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon salt
1 1/2 teaspoons taco seasoning
One 4-ounce can diced green chiles
One 16-ounce container cottage cheese
1 1/2 cups shredded jack or pepper jack cheese
1/2 cup frozen corn
One 15-ounce can black beans, drained and rinsed

Preheat oven to 350 degrees. Spray a deep dish pie plate or casserole with vegetable cooking spray and set aside.

In a large bowl whisk together the eggs, flour, baking soda, baking powder, salt, and taco seasoning. Blend in green chiles, cottage cheese, jack cheese, corn, and beans. Pour into prepared pan and bake for 45-55  minutes or until knife inserted in center comes out clean. Makes 10 servings.

Per Serving:  Calories 195, Protein 16g, Fat 9g, NET Carbs 8g, Sugar 1g, Sodium 227mg

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You’ll love this Greek!

ARTICHOKE-FETA QUICHE

This one is rich and eggy…studded with artichoke hearts and melting feta cheese. Pair with whole wheat toast and a fruit salad for your family and you’ve got a quick and nutritious brunch or light supper.

I make all my quiche without crust – in this case, I’d rather have another whole piece than waste my calories on the pastry.

And artichokes and eggs look a lot better on my hips than crust.  I’ll stop now…it’s not coming out like it sounds in my head!

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1 tablespoon olive oil
1/2 medium onion, diced
Two garlic cloves, minced
One 14-ounce can artichoke hearts, drained, chopped
4 eggs, beaten
1 tablespoon flour
1/8 teaspoon Kosher salt
1/4 teaspoon oregano
1/8 teaspoon tarragon
1/8 teaspoon lemon pepper
1 tablespoon fresh parsley, minced
1/4 cup milk
1/2 cup crumbled feta cheese
1/4 cup shredded parmesan cheese

Preheat oven to 350 degrees.  Coat a 9-inch pie plate with cooking spray and set aside.
Saute onion and garlic in olive oil until soft. Add artichokes and heat through. In a large bowl beat together the eggs, flour, salt, oregano, tarragon, lemon pepper, parsely, and milk. Stir in vegetable mixture and cheeses. Pour into a prepared pie plate and bake for 20-25 minutes or until set in the center. Serve with roasted red pepper salsa and garnished with crumbled feta, if desired. Makes 8 servings.

Per Serving: 112 Cal; 7 g Protein; 7 g Tot Fat; 6 g Carb; 1 g Fiber; 2 g Sugar; 309 mg Sodium

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