Stir-Fried Cauliflower “Rice”

From Hello Healthy
Ingredients
• 1 head cauliflower (2 pounds or 1180 grams), cut into florets
• 2 teaspoons canola oil, divided
• 4 large (50 grams each) eggs, lightly beaten
• 2 small (100 grams) carrots, peeled and thinly sliced
• 2 teaspoons fresh ginger, minced
• 2 garlic cloves, minced
• 1 cup (65 grams) fresh or frozen sugar snap or baby peas, thawed and drained
• 1/2 cup (110 grams) vegetable broth
• 2 tablespoons low-sodium, gluten-free soy or tamari sauce (certified gluten-free if necessary)
• 2 teaspoons toasted sesame oil
• 1 green onion, sliced diagonally
Directions
Place cauliflower florets, in batches, in a food processor and pulse until it is the size and texture of rice. Set aside.
Heat 1/2 teaspoon canola oil in a large nonstick skillet over medium heat. Add eggs; cook, stirring frequently, for 2 to 3 minutes or until set. Transfer to a plate; thinly slice and set aside.
Wipe skillet clean; heat remaining 1 1/2 teaspoons canola oil over medium heat. Add carrots, ginger, and garlic. Cook, stirring constantly, 2 minutes. Increase heat to medium-high. Stir in cauliflower and sugar snap pea pods. Cook, stirring constantly, for 5 minutes until mixture is hot and cauliflower is crisp-tender.
Combine broth, soy sauce, and sesame oil; stir into cauliflower and cook 1 minute. Stir in reserved eggs; cook 1 minute until heated. Sprinkle with green onions and serve immediately.
Nutrition Information
Serves: 4 | Serving Size: 1 1/4 cups
Per serving: Calories: 277; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 212mg; Sodium: 523mg; Carbohydrate: 33g; Dietary Fiber: 10g; Sugar: 7g; Protein: 14g
Nutrition Bonus: Potassium: 936mg; Iron: 15%; Vitamin A: 198%; Vitamin C: 187%; Calcium: 14%

Cheese Grits

Adapted from Today Show recipe

Ingredients
4 cups boiling water
1 cup quick-cooking grits
1 1/2 teaspoon salt
6 tablespoons butter or margarine
1.5 teaspoons Worcestershire sauce
1 1/2 teaspoons hot pepper sauce
1.25 cups shredded sharp cheddar cheese
1 tablespoon vegetarian broth
1 egg, beaten



Preparation

Combine the boiling water, grits and salt in a saucepan; mix well.

Cook, covered, over low heat for 5 minutes or until most of the water is absorbed. Stir in the butter, worcestershire sauce, hot sauce, 1 cup of the cheese and broth. Fold in the egg until mixed.

Spoon into a greased 2 1/2 - quart baking dish; sprinkle with the remaining cheese.

Bake at 300 degrees for 1 hour or until bubbly.

Note: This may be prepared 1 day in advance and refrigerated. Bring to room temperature and bake just before serving.

Breakfast Egg Veggie Casserole

Ingredients:

1 (10-ounce) package frozen chopped spinach, thawed, all excess liquid squeezed out
3/4 cup chopped artichokes (from canned), drained and patted dry
1 diced red or green pepper
1 clove garlic, minced
8 large eggs
4 large egg whites
1/4 cup fat free milk
2 tablespoons grated parmesan cheese
1 1/4 teaspoon kosher salt
1/4 teaspoon ground pepper
1/2 cup crumbled feta cheese
1 diced yellow onion
2/3 cup diced button mushrooms


Directions:

Preheat the oven to 375°F. Spray a 9 x 13 baking dish with oil.

Spray a casserole dish with nonstick pray. In a small bowl combine spinach, onion, artichoke, mushrooms, peppers, and garlic. Pour into the casserole dish spreading evenly.

In another bowl, whisk together the eggs, egg whites, milk, parmesan, salt and pepper. Mix in feta cheese and pour over vegetables.

Bake until a knife inserted near the center comes out clean, 32 to 35 minutes. Let stand 8 to 10 minutes before cutting into 8 pieces.

Avocado & Egg Tacos with Pickled Veggie Slaw

Yield: 8 tacos
Prep Time: 30 minutes

Cook Time: 5 minutes

Total Time: 35 minutes
Ingredients

Pickled Slaw

1 tablespoon cumin seeds

1 cup distilled white vinegar

½ cup water

2 tablespoons agave syrup, Splenda, or any other non-calorie sugar substitute

2 garlic cloves, peeled and smashed

1 large jalapeño, thinly sliced into rings

2 tablespoons kosher salt

6 radishes, ends trimmed and very thinly sliced

3 medium carrots, ends trimmed and very thinly sliced lengthwise into strips

1 red bell pepper--halved, seeded and very thinly sliced lengthwise into strips

1/3 cup shredded cabbage

1 small onion cut in slivers

Tacos

Eight 6-inch warmed corn tortillas

1½ Hass avocados, halved, pitted and thinly sliced

½ large cucumber, very thinly sliced lengthwise into strips

½ small bunch cilantro

2 limes, sliced into wedges

4 hard boiled egg whites, diced

1/2 cup cooked black beans, drained

1 can corn cooked

salsa to top as needed


Directions

1. Pickle the vegetables: To a small saucepan set over medium heat, add the cumin seeds and cook until fragrant and lightly browned, about 2 minutes. Add the vinegar, water, agave syrup, garlic, jalapeño slices and salt and simmer for 5 minutes. To a medium bowl, add the radishes, carrots, cabbage, onion, and bell pepper, then pour the brine over the vegetables and set aside for 10 minutes to pickle.

2. To each warm tortilla, add 2 pieces of avocado and a few cucumber slices. Top with a few pickled radish slices, carrot slices, bell pepper slices and jalapeño slices. Add a few cilantro sprigs and serve with a lime

No Pasta Lasagna

This is one of my favorite recipes~!

8 oz of low fat Ricotta Cheese
1/2 cup grated reduced fat Parmesan cheese
1 large Egg, beaten
1 teaspoon Italian Seasoning
salt & pepper to taste
1/2 cup Marinara or any low sodium Spaghetti Sauce
1/2 cup shredded Mozzarella Cheese
1 cup diced yellow onion
1/2 cup chopped green pepper
1 sliced eggplant lengthwise (optional)
1 cup morning star farms crumblers (cooked)-optional, found in frozen food section
fresh basil leaves chopped and sprinkled on top


Mix ricotta cheese, parmesan, beaten egg, onion, pepper, and seasonings together and place in a oven proof dish. If using eggplant, layer the thin slices on top of the mixture covering the dish. Pour marinara/spaghetti sauce on top and top with low fat mozzarella cheese. Sprinkle chopped basil on top. Bake it in the oven @ 450 for about 20-25 minutes.

This dish is very easy for a comfort meal without the carbs. You can add any veggies of your choice on top of the egg mixture such as artichokes, eggplant, olives, etc. Pack it full of vitamin filling veggies and you can even add Morning Star Farm crumblers, which is a textured vegetarian protein.

Breakfast Protein Pot Pie

Breakfast Pot Pie

Need:
Butter
1 c. onion
1 c. green pepper
10 slices cooked veggie bacon
Salt and pepper
6 eggs, or 6 egg beaters equivalent
Milk (Skim or 1%)
1 potato, shredded or hash browns
low fat Cheddar cheese, shredded
Biscuit dough, you can do whole wheat biscuit dough, frozen food section or from scratch
Maple syrup, sugar free

DIRECTIONS:

1 TBSP butter melted in pan
Add:
1 cup chopped onion
1 cup diced green pepper
Salt on top in pan & sauté
Add:
6 eggs to a bowl and a splash of milk & mix
Add:
onion & pepper mixture and salt and pepper
Coat baking dish with butter and layer bottom with 1 shredded potato, add salt & pepper on top. Place egg/onion/pepper mixture on top of layer of potatoes. Place 10 strips of COOKED bacon in a row across the casserole dish. Cover bacon with 1 cup of shredded cheddar cheese. Cover top of cheese with spoonful/dollops of biscuit dough using spoon across entire top.
Bake 425 for 25 mins
Drizzle with maple syrup (sugar free)

Egg Salad YUMMM!

Ok gang, I'm telling my favorite STAY SKINNY after SURGERY recipes this week! Here we go! -5 eggs -Dukes LIGHT mayonnaise -Mt Olive Sweet Diced Cubes -Salt & Pepper -Paprika So, boil the 5 eggs after the water has started boiling for 15 mins. Pour out hot water and then soak in cool water for 20-30 mins (that is the secret to get shells to slide right off). Mix in a big squirt of the mayo to the consistency of your choice. (I prefer mine more creamy than thick.) Add 3 tablespoons of MT Olive Sweet diced cubes, salt and pepper to taste, a dash of paprika. Mix with a fork or potato masher. (I prefer the masher). Chill. Serve on celery, bread, white eggs, sliced avocados, you name it! Its delicious! If you want it sweeter, add more relish, less sweet, add less relish. Filled with protein, low sugar and carbs! Great for a snack or lunch!

Eggs and Vegetarian Bacon

I saw this recipe and tried it with morning star farms bacon. I cut the bacon pieces in half, layered the bottom and sides of a sprayed muffin tin and broke an egg in the middle of each one. Bake on 350 degrees for 6-10 mins. Watch, depends on the oven. The kids loved them and they were easy to take in the car on a papertowel on the way out the door!

Sweet Potato Hash

1 pound sweet potatoes, peeled and diced
1/2 red onion, sliced
1/2 red bell pepper, diced

1/2 green pepper, diced
1 (12-ounce) can black-eyed peas, drained and rinsed
1 small clove garlic, chopped
2 tablespoons diced jalapeno pepper
2 tablespoons chopped fresh cilantro leaves
1/4 teaspoon dried thyme
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper

3 eggs

Directions
In a large pot, place peeled and diced sweet potatoes and fill with enough cold water to cover. Bring to a boil, reduce heat to a simmer, and cook the potatoes until soft, about 15 to 20 minutes. Drain and cool potatoes. In a large bowl, combine the cooled potatoes, onion, red pepper, peas, garlic, jalapeno, cilantro, and thyme. Season with salt and pepper and serve with an egg over easy placed in the middle of the pile.

Serves 3

Summer Salad

Balsamic Vinaigrette

3 tablespoons balsamic vinegar
2 tablespoons extra-virgin olive oil
1/2 teaspoon of splenda
1/2 teaspoon Dijon mustard 1/4 teaspoon salt
1/4 teaspoon coarse ground pepper
2 tablespoons walnuts, toasted, chopped

Salad
2 bunches arugula, torn into bite size pieces
1 large bunch baby spinach
2 heads Belgian endive, sliced lengthwise
6 tablespoons walnuts, toasted chopped
1 can garbanzo beans
4 hard boiled eggs chopped
For the Vinaigrette: combine vinegar, olive oil, sugar, Dijon mustard, salt, pepper, and walnuts in a blender container. Process the mixture til well blended.

For the Salad: combine arugula, spinach and endive in a salad bowl. Add walnuts, garbanzo beans, eggs and vinaigrette. Toss well.