Makes 12 servings.
- 3 oz pork sausage
- half a red pepper, chopped
- 2 T chopped onion
- 1 T flour (all purpose or rice flour both work)
- 1½ c baby spinach or other cooking greens, washed
- 2 eggs
- ¾ c egg whites (about 7 egg whites)
- ¼ c lowfat milk
- ½ cup shredded sharp cheddar cheese
Preheat the oven to 350 degrees. In a sauté pan, cook the sausage over medium high heat until no longer pink, about 5 minutes. Add the pepper and chopped onion and cook until vegetables begin to soften, about 3 minutes. Sprinkle with the flour and stir in.
Chop the spinach/greens and stir into the pan, and cook another minute for it to wilt. Remove from heat and allow to cool a few minutes. In a large bowl, whisk together the eggs, egg whites and milk until pale yellow and smooth. Stir in the sausage mixture and cheese.
Spray a 12-cup muffin tin with nonstick spray. Spoon the mixture into the tin. Bake until eggs are firm but not dry, about 15 minutes. Let cool in the muffin tins for 10 minutes before removing and allowing to cool on a baking rack.
Eat right away, or freeze in a resealable freezer bag. To microwave for breakfast: Wrap in a paper towel and heat on 70 percent heat until hot, about 90 seconds, depending on microwave strength.
(Food Network star Melissa d’Arabian is the author of the cookbook “Supermarket Healthy.”)
- about 1-pound ground pork
- 1 packet Old El Paso taco seasoning mix (original flavor)
- pinch salt
- bag of tortilla chips
- 1 tomato, diced
- 1 ripe avocado, sliced
- 1 lime
- shredded Mexican cheese blend
- 1 bunch green onions, diced
- 1 bunch of cilantro, shredded
- 1 green pepper, diced
- 1 can small black olives, halved
- sour cream
Preheat the oven to 350 degrees. In a large sauce pan, sprinkle a pinch of salt, then crumble the ground pork into small bits. Cook over medium heat, stirring regularly. Once the meat is browned, add in the packet of taco seasoning and stir until fully cooked.
In a 9-by-13-inch pan, spread a layer of tortilla chips. Sprinkle a light layer of shredded cheese over the chips and then add a second layer of chips. Add diced tomato, pepper and then the cooked meat.
Sprinkle diced green onions, shredded cilantro and halved black olives over the top in the amount desired.
Add another light layer of cheese, and bake in the oven for 15 minutes, or until the cheese slightly browns.
Squeeze fresh lime juice over the top just after taking the pan out of the oven. Serve with sliced avocado and sour cream.
2 teaspoons smoked paprika
1 teaspoon chipotle or ancho chili powder (or plain chili powder)
1 teaspoon brown sugar
1 teaspoon kosher salt
2 large zucchini
2 teaspoons olive oil
Preheat oven to 200 degrees. In a small bowl, stir together the smoked paprika, chili powder, brown sugar and salt and set aside. Slice the zucchini thinly, about one sixteenth of an inch, but not paper thin. You can use a mandolin, but slicing by hand is just fine. Don’t worry if you can’t quite get the slices super thin.
Place the zucchini slices in a large bowl, and blot with a paper towel to remove excess moisture. Drizzle with olive oil and toss the slices to coat. Sprinkle with the spice mixture and toss to coat. Line two or three large baking sheets with baking racks, and spray briefly with nonstick spray.
Spread out zucchini slices and bake until dry and slightly crispy, about two hours. Allow to cool on rack before removing. Best eaten the same day. Makes 4 servings.
NOTE: Instead of a baking rack, you may instead line the baking trays with parchment paper, in which case flip the chips about one hour into cooking, and note that chips will require about 30 extra minutes of bake time. (Food Network star Melissa d’Arabian is an expert on healthy eating on a budget. She is the author of the cookbook “Supermarket Healthy.”)
- 3 large carrots
- 2 medium parsnips
- 2 medium beets
- 5 sprigs fresh thyme
- 2 T olive oil
- 1 T maple syrup
- ½ t balsamic vinegar
- Salt and pepper
Preheat oven to 425°. Cut veggies into sticks and wedges. Line 2 rimmed baking sheets with parchment paper. Combine veggies and thyme in large bowl, drizzle oil and toss to coat. Combine remaining ingredients in small bowl, pour over veggies and coat. Arrange in single layer on baking sheets. Roast for 20 mins. Flip and roast 20 more mins until light brown and caramelized.
Discard thyme sprigs and season with salt and pepper.
Frozen herbs are useful in soups, stews and sauces during the off season. The best herbs for freezing are, basil, chives, dill, mint, oregano, sage, savory, tarragon and thyme.
Rinse leaves and dry, then spread in single layer on cookie sheet. Freeze, then transfer to a resealable freezer bag. Press out air and seal. You can also drop small quantities in an ice cube tray and fill with either water or olive oil. Freeze, then place cubes in a sealed freezer bag.
12 ounces broccoli, cut into small florets
¼ cup scallions, thinly sliced
2 large garlic cloves, finely diced
⅔ cup shredded cheddar cheese
1 egg, beaten
⅔ cup bread crumbs
Salt & pepper
Optional: 2 tsp Sriracha (optional but recommended!)
Preheat oven to 400 degrees.
Fill a medium saucepan with water and bring to a boil. Aggressively season with salt. Blanch the broccoli in boiling water for about two minutes. Drain and finely chop the cooked broccoli.
In a mixing bowl, add broccoli, scallions, garlic, cheddar, egg, and bread crumbs. Optional: Add hot sauce of choice. Mix well and chill in the refrigerator for 15–20 minutes.
Spray a nonstick baking sheet with nonstick spray, or cover with parchment paper. Shape the mixture into tot shapes and spread them evenly on the sheet.
Bake for 8–9 minutes. Flip and then bake for an additional 8–9 minutes on the other side until golden brown.
- 2 cups rhubarb sliced
- 1 T extra virgin olive oil
- 1 small onion chopped
- 2 cloves garlic minced (or use scapes)
- ¼ c ketchup
- ¼ c light brown sugar
- 1 T cider vinegar
- 2 t Worcestershire sauce
- ¼ t fresh ground pepper
Steam rhubarb until soft and drain. Cook onion and garlic in oil over medium heat until soft. Add rhubarb and other ingredients, stir over low heat until warm.
Fried Green Tomatoes Ingredients
- 2 c corn flour or cornmeal
- ½ t salt
- 1/8 t black pepper
- 2 eggs beaten with 2 T water
- 2 green tomatoes cut into slices
Mix together first three ingredients, then dip tomato slices into egg wash and coat with cornmeal/flour mixture (You can also add an herb/garlic seasoning into mixture). Pan fry in oil (olive oil, coconut oil, canola oil) until golden brown, drain on paper towels.
Goat Cheese Mixture
- 8 ounces goat cheese
- 1 t fresh thyme
- 1 T milk
Stir above ingredients and set aside.
Salad Dressing Ingredients
- 1 garlic clove pressed or mashed into paste
- ½ t Tabasco sauce
- 1 t Worcestershire Sauce
- 2 T lemon juice
- Coarse salt and pepper
- ½ c olive oil
Whisk together garlic paste, Tabasco, Worcestershire Sauce and lemon juice. Season with salt and pepper to taste. Whisk in olive oil and adjust seasoning to taste.
Toss salad greens with dressing. Layer tomato slices with goat cheese mixture then top with salad greens. Drizzle with any remaining dressing.