Cheesy Frittata

Today I decided to add a breakfast recipe. I love this Frittata, its like a Quiche, but without the crust. This has become my Saturday/Sunday morning tradition.

Cheesy Frittata

- 1/2 c. sliced Onion
- 1/2 c. sliced Red Bell Pepper
- 1/2 c. sliced Zucchini
- 2 small plum tomatoes, diced
- 1 tablespoon chopped fresh basil
- 1/2 c. liquid egg substitute (or 6 egg whites)
- 1/2 c. cottage cheese
- 1/4 c. fat-free evaporated milk
- 3/4 oz. shredded Mozzarella cheese


Coat an ovenproof 10" skillet with cooking spray and place over medium-low heat. Add the onion, bell pepper, and zucchini and saute over medium-low heat until the vegetables are lightly browned, 2-3 minutes. Add the tomatoes and basil to skillet and stir to combine. Cook until the flavors are blended, 2-3 minutes, and remove from the heat.

Preheat broiler. In a blender, combine the egg substitute, cottage cheese, and milk and process until smooth. Pour the egg mixture over the vegetables. Cover and cook on medium-low until the bottom is set and the top is still slightly wet. Transfer the skillet to the broiler and broil until the top is set, 2-5 minutes. Sprinkle with cheese and broil until the cheese melts.

Serves 2

Nutrition:

Calories: 231
Protein: 21 g.
Carbs: 16 g.
Fat: 10 g.



Thanks to South Beach Diet book for idea.

Suprise Mashed "Potatoes"

I have posted main dish ideas for you so far, but I know that the easy meal is meat and veggies. But many times you get bored; "Great chicken breast and broccoli, again." So this time I have posted a side dish idea. Of course we are suppose to focus on our protein and a healthy carb, well, healthy carbs are veggies, so don't be afraid of try new ways to have your veggies.

Great selections are:
- salads (how ever you like them, but not a little salad with a lot of dressing, that is defeating the purpose.)
-Steamed broccoli (a great trick that I really enjoy is put a little water in the bottom of a fry pan, add a tablespoon of salt, depending on how much you're cooking, and add two teaspoons of sugar. Let it dissolve, then put your broccoli in the water and steam it, it will come out tasting sweet.)
-Steamed green beans, etc.

Anyway, I think that you get the point; just be sure to chose a lean meat and enjoy your veggies.

Here is another recipe for a side dish, Surprise Mashed "Potatoes:"

- 4 Cups of Cauliflower Florets
- 1 oz. I Can't Believe It's Not Butter! spray
- 1 oz. Fat Free Half & Half
- Season to taste

Steam the cauliflower until soft. Puree in a food processor, adding the butter spray and the half & half to taste. Season with seasonings of your choice.

Serves 4

Calories: 81
Protein: 2 grams
Carbs: 5 grams


Enjoy and have a wonderful weekend!!!!!

Thanks to South Beach Diet for the recipe idea!

Cabbage Rolls

- 12 Cabbage Leaves

Filling:
- 1 Pound ground Turkey
- 1/2 Cup Cooked Rice
- 1/2 Cup finely chopped Onion
- 1 Egg
- 1/2 Milk
- Season to taste (i.e. Italian seasoning, garlic powder, season all, pepper, salt)

Sauce:
- 1 (8 Oz) can Tomato Sauce
- 1 (14.5 Oz) can Diced Tomatoes
- 3 Tablespoons Sugar
- 2 Tablespoons Vinegar
- 1/2 cup Water
- 2 tablespoons Cornstarch mixed with 1/4 c. cold water

Preparation:

Drop Cabbage leaves into boiling salted water; cover and cook for 3 minutes. Set aside to cool.

Combine ground turkey, onion, and seasonings, brown till done.

For filling, combine ground turkey mixture, cooked rice, egg, and milk. Mix well and divide into 12 portions.

Place a portion into the center to each cabbage leaf. Roll leaf around filling; fasten with toothpick. Place in a baking dish.

For sauce, combine tomato sauce, tomatoes, sugar, vinegar, and 1/2 cup of water and pour over cabbage rolls.

Bake covered in a preheated oven 350 degrees for 40 to 45 minutes.

Remove rolls and discard toothpicks. Transfer juices from pan into a saucepan and place over medium heat; stir cornstarch and water mixture into the sauce; bring to a boil and cook until thickened. Pour over cabbage rolls and serve.

Recipe for cabbage rolls serves 6 (2 rolls each).

Carbs: 14 grams
Protein: 17 grams
Fat: 8 grams

This is a great recipe for UBC, just be sure to add some fresh greens to go along as a side dish.
Enjoy!!

Chili

• 2 lb. ground turkey meat
• 1 1/2 c. chopped onion
• 1 c. chopped green pepper
• 3 cloves garlic
• 2 (28oz) cans low sodium tomatoes in puree, chopped
• 2 cups water
• 1 (6 oz) can low sodium tomato paste
• 8 teaspoon low sodium beef bouillon
• 2 tablespoons chili powder
• 1 tablespoon ground cumin
• 1 teaspoons oregano leaves
• 2 teaspoons sugar
• 1/2 c. dried lentils
• 2 cans kidney beans, drained and rinsed

Nutritional Info

Fat: 6.7 h
Carbohydrates: 38.1 G
Calories: 299.6
Protein: 24.9 g

1. In large kettle, brown turkey and pour off fat.
2. Add onion, green pepper, and garlic. Cook and stir until tender.
3. Add remaining ingredients Cover. Bring to boil.
4. Reduce heat and simmer for 1 1/2 hours.

Makes 12 servings.


This chili is so easy to make, and the kids do love it. Sometimes I do different beans than kidney, such as white or black or both to mix it up, but that does change the nutritional info, actually, white beans have less carbs than kidney beans.

Enjoy!

Thanks to Sparkpeople- babyfit for the recipe.

Welcome

Welcome everyone. I have set up this blog as a tool to help all of us who are trying to eat right. I have been doing a wonderful program called Ultimate Body Challenge, UBC, for 25 weeks now. Duncan Richardson from The Academy of World Taekwondo has a great program to help all of us get healthy again. We workout hard and eat right, with the correct combination of carbs and protein. Many times I have found myself burned out on just eating chicken and veggies, and my taste buds want more, so I have searched far and wide to find some healthy recipes that taste good and I want to share them with everyone. So I hope that this helps. I plan on posting at least one recipe a week, please subscribe to get an email set to you when the recipe is posted.
Enjoy!!!