Archive for August, 2011

Carrot Cake Sandwich Spread

Aug 31 2011 by | Comments (2)
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My granddaughter Keegan is all girly girl. When her brother Caleb is off playing with his friends and Keegan comes to my house on her own she insists we have a ‘girl day’. She is very specific as to what that means and believe me she came up with this idea on her own since I have never been nor ever will be a girly girl.  On ‘girl days’ we sew, make jewelry, or cook among other things. This last girl day we invited our Barbies to a tea party and served these delightful little finger sandwiches. They are perfect for a little girls tea party, birthday party, bridal or baby shower. Maybe next ’girl day’ I can teach her to throw a baseball or work on her overhead smash.

Kristy

Ingredients:

  • 16 ounces carrots, peeled and chopped (or to save time a bag of baby carrots)
  • 4 tbsp unsweetened crushed pineapple, drained
  • 1/2 cup plain yogurt
  • 4 medjool dates, pitted
  • 1/2 cup walnuts
  • 1 tsp cinnamon
  • 1/4 tsp nutmeg

Preparation:

  1. Steam carrots until just tender. Cool immediately in ice water.
  2. Place the dates and walnuts in a food processor and process until coarsely chopped.
  3. Add in the carrots, pineapple, cinnamon and nutmeg. Process until almost smooth. The carrots should still be slighty chunky not soupy.
  4. Add the yogurt and pulse until combined.
  5. Spread on the bread, crackers, toast, bagels, etc.

Nutritional Info:

Makes about 2 cups of spread.

Serving size 1/4 cup.

Nutrients per serving: Calories: 107, Cal. from Fat: 37, Total Fat: 4g, Sat. Fat: .5g, Carbs: 16.5g, Fiber: 3g, Sugars: 12.5g, Protein: 2g, Sodium: 54.5mg, Chol: .5mg

Notes:

For our tea party we used 2 slices of whole wheat bread, crust cut off. Smooth 1/4 cup spread over one slice of bread, top with the other slice of bread and then cut on a diagonal and then on a diagonal again to end up with 4 triangle shaped finger sandwiches.

For a little richer spread cut the yogurt in half and add 3 ounces softened cream cheese.

Store in an airtight container in the refrigerator for up to 5 days.

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I hated sloppy joe’s growing up.  Sloppy joes and meatloaf were both on my “I’d rather starve first than eat” list.  My husband, being from South Africa, didn’t grow up eating either of these American favorites.  Last year when I told him that I was making meatloaf he asked me if I had a backup plan for dinner just in case.  As it turns out the entire family LOVED the ‘Meatloaf’ and it’s one of our favorite meals.  Since I had so much success with the meatloaf I decide to tackle Sloppy Joes.  I had this recipe from Weight Watchers that I thought sounded a bit more fun than the tradition sloppy joe.  I played around with the recipe quite a bit and added in some black beans for extra protein and the results were amazing.  I could NOT stop eating this!  I stood over the pan while it was simmering and continued to taste test it – yanno, just to make sure it still tasted good.  By the time it was done simmering I was stuffed.  I had just enough leftover to feed my husband and kids.  They loved it too, even my husband who vowed he would never eat anything with black beans.  Oh, and while you can serve this without the slaw topping it really tastes sooooo good with it.  Give it a try and tell us what you think!

~Sarah

Ingredients for Sloppy Joes:

  • 1 1/2 pounds organic grass fed lean ground beef (for a vegetarian/vegan option use 2 cups quinoa instead of ground beef)
  • 1/2 cup minced onion
  • 1/2 cup Homemade Ketchup
  • 1/2 cup frozen organic sweet corn, thawed
  • 1/2 cup no salt added black beans, drained and rinsed
  • 1 jalapeno, seeded and finely diced (if you like it spicy feel free to added another jalapeno)
  • 1 tbsp raw coconut crystals
  • 1 tbsp yellow mustard
  • 1 tsp ground cumin
  • sea salt to taste
  • 8 Homemade Hamburger Buns or you favorite hamburger bun, split in half, toasted if desired
  • 1 cup shredded Monterey Jack cheese (optional – omit for vegan option)

Ingredients for Honey Lime Coleslaw:

  • 1 1/4 cups shredded green cabbage
  • 1/2 cup shredded purple cabbage
  • 1/4 cup shredded carrot
  • 2 scallions, thinly sliced
  • 1/8 cup mayonnaise
  • 1 1/2 tbsp raw honey or coconut nectar
  • 1 tbsp lime juice
  • 1 tbsp chopped fresh parsley (or cilantro)
  • 1/2 tsp cayenne (if you like it spicy you can add in another 1/2 tsp or 2)

Preparation:

  1. In a medium bowl combine all ingredients for the coleslaw.  Mix well and chill in the refrigerator.
  2. In a large saute pan cook the ground beef over high heat.  Drain and return to heat.
  3. Add in the onions, corn and jalapeno.  Saute for 2-3 minutes on medium high heat.
  4. Reduce heat to low and add in the ketchup, beans, coconut crystals, mustard and cumin.  Mix well and let the mixture simmer for about 10 minutes.
  5. Remove from heat and top each hamburger bun bottom with sloppy joe mixture, top with cheese (if desired) and coleslaw.  Cover with hamburger top and enjoy!

Nutritional Info:

Makes 8 sloppy joes.

Serving size 1 sloppy joe.

Nutrients per serving:  Calories: 373.5, Cal. from Fat: 138, Total Fat: 16.5g, Sat. Fat: 3.5g, Carbs: 39g, Fiber: 5.5g, Sugars: 9g, Protein: 21g, Sodium: 132mg, Chol: 53.5mg

Notes:

Leftover sloppy joe and coleslaw can be stored in separate airtight containers in the fridge for up to 3 days.

Mango Couscous Salad

Aug 29 2011 by | Comments (2)
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Lately I’ve been having the breakfast blahs.  See, I’m not an oatmeal person.  In fact oatmeal really creeps me out.  I don’t know if it’s the mushy part or gloopy part or what but it’s just not gonna happen for me.  It’s not that I haven’t tried to like oatmeal, I have!  I’ve added blueberries, strawberries, peanut butter, all sorts of yummy things to it and I still can’t get myself to eat a bowl.  Normally for breakfast I have a smoothie, a granola bar or even some Ezekiel cereal with Homemade Almond Milk.  Lately I wake up and although hungry I’m just not excited for breakfast.  I’ve always loved couscous and whole wheat couscous is an excellent source of protein.  I thought maybe if I paired it with some delicious citrus fruits that it would work well as a breakfast salad.  I can’t even begin to tell you what an awesome breakfast this made!  The citrus fruits give it a sweet tangy flavor and the couscous is so light and fluffy that it was perfect for breakfast!  I liked this salad so much I ended up having some again at lunch and with dinner too!

~Sarah

Ingredients:

  • 1 1/2 cups water
  • 1 cup organic whole wheat couscous
  • 1/3 cup fresh orange juice (1 large orange should yield enough juice)
  • 1 small lime, juiced
  • 1/4 cup thinly sliced scallions
  • 1 small tomato, finely diced
  • 1/4 cup finely diced mango
  • 1/4 orange, peeled and cut into small chunks
  • 1 small apricot, finely diced
  • 2 tbsp coarsely chopped cilantro
  • 1 tbsp extra virgin olive oil
  • 2 tbsp orange zest
  • 1/2 – 1 tsp cayenne pepper
  • 1/4 cup sliced almonds

Preparation:

  1. In a medium saucepan, bring the water to a boil. Add a pinch of salt and the couscous, cover and remove from the heat; fluff with a fork after 10 minutes.
  2. In a small bowl add orange juice, lime juice, olive oil, orange zest and cayenne pepper.  Whisk until blended. Set aside.
  3. Transfer the couscous to a medium bowl. Add the remaining ingredients and pour dressing over top.  Toss gently and ENJOY!

Nutritional Info:

Makes approximately 4 cups.

Serving size 1 cup.

Nutrients per serving: Calories: 266.5, Cal. from Fat: 62, Total Fat: 7g, Sat. Fat: .5g, Carbs: 46g, Fiber: 6g, Sugars: 6.5g, Protein: 9.5g, Sodium: 1mg, Chol: 0mg

Notes:

Leftovers can be stored in an airtight container in the fridge for up to 3 days.

For a gluten free option replace the couscous with cooked quinoa.

Flatbread Pizza

Aug 27 2011 by | Comments (1)
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Chicken and Veggie Flatbread Pizza

I think, quite possibly I could eat this pizza everyday for the rest of my life.  No joke.

Cause let’s be honest, what time of the day isn’t a good time for pizza?

Mushroom Pesto Flatbread Pizza

Breakfast – Yes Please!  Lunch – Sign Me Up!  Dinner – AB-SA-MA-LUT-LY!

What?  You haven’t jumped on the cold pizza for breakfast bandwagon?

BBQ Chicken Flatbread Pizza

C’mon!  All the cool kids are doing it.  I promise it’s less painful than side ponytails and stirrup pants.

Speaking of side ponytails I’m pretty sure I was rocking one my first day of 7th grade along with my Trapper Keeper and Lisa Frank notebook.

Let me just say I’m glad that time period didn’t involve digital cameras!

Sausage and Caramelized Onion Flatbread Pizza

If you happen to eat these pizza’s while sporting a scrunchie and slap bracelet with New Kids On The Block playing in the background, it’s ok.

We won’t judge…

~Sarah

Ingredients for Mushroom Pesto Pizza:

Ingredients for BBQ Chicken Pizza:

Ingredients for Sausage and Caramelized Onion Pizza:

Ingredients for Chicken and Veggie Pizza:

  • Homemade Pita Bread
  • Mozzarella, shredded
  • Chicken, cooked and chopped
  • Mushrooms, sliced
  • Eggplant, cut into small pieces
  • Onions, finely diced
  • Garlic, minced

Preparation:

  1. These pizza’s are quick and easy to throw together.  Top your pita bread with a handful of ingredients (the amounts are up to you – individual tastes rule here) and bake in the oven at 350 degrees until the cheese is all melted and gooey.
  2. One hint – these are FLATBREAD pizza’s so be careful not to completely overload the bread with toppings or you’ll end up with a soggy mess.

Nutritional Info:

Nutritional info will vary greatly depending on toppings and amounts.

Notes:

These pizza’s work great as appetizers.  They would be great for a dinner party or get together.

There really is no end to the possibilities.  Mix and match your favorite toppings and create a fun meal for the whole family.

Curried Kuri Squash Soup

Aug 26 2011 by | Comments (2)
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You know me, I have to try new things. With the approach of fall (sigh) there have been many interesting new varieties of squash at the market. I picked up this Red Kuri squash and thought what could be better than curried Kuri? This soup can be made 2 ways. Once the squash is tender you can stop at that point and add cooked chicken and serve it as a chunky style soup. I prefer to leave out the chicken and puree the soup and serve it smooth with a spoonful of yogurt in the center which adds a cool creaminess to it’s sweet and spicy flavor. Either way it’s delicious and nutritious.

Kristy

Ingredients:

  • 2 tbsp extra virgin olive oil
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 inch piece of ginger, minced
  • 1 heaping tsp of green curry paste
  • 1 tbsp curry powder
  • 1 cup organic coconut milk (lite if you prefer)
  • 3 cups low sodium vegetable broth
  • 1 tbsp tamari
  • 1 tbsp Sweet Heat Chili Sauce
  • 1 Red Kuri squash, seeded, peeled and cubed (butternut squash works well also)
  • 1 cup cooked chicken, diced (optional)
  • 1 tbsp raw coconut crystals
  • 1/2 tsp sea salt, or to taste
  • 1/2 cup yogurt (optional)
  • 2 green onions, green tops only, finely sliced

Preparation:

  1. In a large soup pot or dutch oven heat the oil. Add the onions and saute for 3-4 minutes or until the onions are shiny and clear.
  2. Add the garlic and ginger. Saute a minute more.
  3. Add the curry paste and curry powder, stir to combine.

    Bring the soup to a boil, cover and simmer until the squash is tender

  4. Add the coconut milk, vegetable broth, tamari, chili sauce and the squash.
  5. Bring the soup to a boil, cover and reduce heat to a simmer.
  6. Simmer 20-25 minutes or until the squash is tender.
  7. Add the coconut crystals. Add salt to taste.
  8. At this point you can add the cooked chicken and serve or omit the chicken and puree with an immersion blender or in a regular blender. Be careful if using a regular blender with hot liquid.
  9. Garnish with a spoonful of yogurt (if using) and top with scallions.

Nutritional Info:

Makes approximately 6 servings depending on the size of the squash.

Serving size approximately 1 cup.

Nutrients per serving: Calories: 200.5, Cal. from Fat: 121, Total Fat: 14g, Sat. Fat: 9g, Carbs: 17.5g, Fiber: 3g, Sugars: 5.5g, Protein: 3.5g, Sodium: 363mg, Chol: 0mg

Red Kuri squash

Notes:

Leftover soup can be stored in an airtight container in the fridge for up to 4 days.

Chunky Style Curried Kuri Squash Soup

Chicken and Stuffing Bake

Aug 25 2011 by | Comments (4)
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This recipe is an old family favorite that has had a healthy  makeover. It was originally made with a can of famous maker creamed soup and a famous maker stovetop stuffing, two not very wholesome ingredients. You can make the soup and croutons ahead of time and from there it’s such a quick and simple meal it’s great for those nights after getting home late from work or driving the kids to and from (insert extra-cirricular activity here). Nutritious comfort food that I think is better than the original.

Kristy

Ingredients:

  • 4 boneless skinless chicken breast halves or thighs or a combination of both (1 pound total)
  • 2 cups Cream of Mushroom Soup
  • 4 ounces swiss cheese, shredded
  • 8 slices whole grain bread of your choice
  • 1 tbsp unsalted pasture butter
  • 1 tbsp extra virgin olive oil
  • 1 stalk celery, diced
  • 1/2 medium onion, diced
  • 2 cloves garlic, minced
  • 2 tbsp parsley, finely chopped
  • 1 tsp salt free poultry seasoning
  • 1/2 tsp sea salt or to taste
  • 1/8 tsp fresh ground black pepper
  • 1 cup low sodium chicken broth

Preparation:

  1. Preheat oven to 300 degrees.

    Bake the cubed bread for 20-25 minutes or until browned and crunchy

  2. Cut the bread into small cubes. Lay them in a single layer on a baking sheet and place on the middle rack in the oven for 20-25 minutes or until brown and crisp.
  3. Remove the sheet from the oven and turn the heat to 350 degrees.
  4. Heat the butter and oil on medium heat in a 4 quart chef pan or a large skillet with high sides.
  5. Add the celery and onion and saute until the onion is clear, about 5 minutes. Add the garlic and saute 1 minute more.
  6. Add the parsley, poultry seasoning, salt and pepper. Stir to combine.
  7. Add the broth and bring to a boil, reduce heat and simmer 1 minute.
  8. Turn off the heat and fold in the bread cubes.
  9. Place the chicken in a single layer in a 2 1/2 quart (or similar sized) baking dish.
  10. Sprinkle the cheese over the chicken.
  11. Pour the soup evenly over the cheese layer.

    Layer the chicken, cheese, soup and stuffing. Cover and bake.

  12. Spoon the stuffing over the soup layer and spread evenly.
  13. Cover with foil and place on the middle rack of the oven. Bake 20 minutes and then carefully remove the foil.
  14. Place the pan back in the oven and bake uncovered another 25 minutes or until the chicken reaches an internal temperature of 165 -170 degrees.

Nutritional Info:

Makes 4 servings.

Nutrients per serving: Calories: 584.5, Cal. from Fat: 210.5, Total Fat: 24.5g, Sat. Fat: 8.5g, Carbs: 36g, Fiber: 5.5g, Sugars: 10.5g, Protein: 53.5g, Sodium: 760mg, Chol: 129mg

Notes:

Leftovers can be stored in an airtight container for 1-2 days.  You can also freeze any leftovers in a freezer safe container for up to 6 months.

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Chocolate Covered Cherry Truffles

Aug 24 2011 by | Comments (0)
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Ok, I know what you’re thinking…another truffle recipe.  Do we really need another one?  Yes, yes we do.  If there is room in the world for 4 seasons of Jersey Shore then there is more than enough room for another truffle recipe.  Especially this one!  Hidden underneath it’s fluffy white exterior is a rich chocolatey brownie  and a ripe juicy cherry.  I love chocolate covered cherries and haven’t had one in years and this is by far the best one I’ve ever tasted!  My kids called these snowball candies and have asked for them every single night.  My daughter told me that we should leave them for Santa instead of cookies because then “we’ll get REALLY good toys!”  ENJOY!

~Sarah

 Ingredients:

  • 3/4 cup walnuts (plain, unsalted is best)
  • 10 Medjool dates, pitted
  • 2 tbsp raw cocoa powder
  • 1 tsp cinnamon
  • 1 tsp vanilla extract or 1/2 vanilla bean (insides scraped out)
  • 1 tbsp raw honey or coconut nectar (optional)
  • 12-14 black sweet cherries, pitted (you can frozen cherries, make sure to thaw first)
  • shredded unsweetened coconut, cocoa powder, crushed walnuts or other ‘toppping’ of choice (optional)

Preparation:

  1. In a food processor or powerful blender add the first 6 ingredients and process until you have a smooth mixture.

    Process the ingredients until you have a smooth mixture

  2. Take a small amount of the brownie mixture (about 1 tbsp or so) and roll it into a ball.  Gently press down on the ball, forming a pancake.  Place a cherry into the center of the pancake and wrap around the cherry.  Using the palms of your hands, roll around until you form a ball.  Depending on the size of your cherries you should end up with a truffle about the size of a golf ball.  Repeat with remaining cherries.
  3. Roll each truffle in the topping of your choice (this does help make them be not so sticky when you pick them up).  I tried shredded coconut, cocoa powder, crushed walnuts and a coconut crystal/cinnamon combo.  By far everyone in my family preferred the shredded coconut. (If you want to serve your truffles without a topping skip to the next step).
  4. Refrigerate truffles for 15 minutes before serving and ENJOY!

Nutritional Info:

Makes 12-14 truffles.

Serving size 1 truffle.

Nutrients per serving: Calories: 115, Cal. from Fat: 41, Total Fat: 5g, Sat. Fat: 0g, Carbs: 18g, Fiber: 2g, Sugars: 15g, Protein: 1g, Sodium: 0mg, Chol: 0mg

Notes:

Store leftover truffles in an airtight container in the fridge for up to 1 week.

 

Honeydew Melon Soup

Aug 23 2011 by | Comments (0)
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I’m going to be having some guests staying with me in a few weeks so I’ve been going through my recipes doing a little menu planning. I came across this simple and tasty soup recipe and knew it would be a perfect addition. It’s so simple yet very elegant. It can be made ahead of time and with melons in season that’s a win-win. I found a Piel de Sapo on sale at the market. I had never had this variety before. Piel de Sapo translated means toad skin which didn’t sound very promising but the sweet aroma that wafted from this melon even before it was cut was like perfume.

Kristy

Ingredients:

  • 1 large honeydew melon, seeds removed and cut off the rind into chunks
  • 2 tbsp fresh lemon juice
  • 1 1/2 cups lowfat kefir (if you don’t like kefir you can use yogurt or even buttermilk)
  • 2/3 cup unsweetened organic apple juice (or if you are in the mood substitute white wine and 1 tbsp honey)
  • 1/2 cup blueberries

Preparation:

  1. In a food processor process the melon until smooth and all the chunks are gone.
  2. Add the kefir, lemon juice, and apple juice.
  3. Pulse until mixed.
  4. Pour into bowls.
  5. Place the blueberries into the food processor and process until pureed. This puree will be swirled into the soup so if it’s too thick for swirling add a little apple juice until it’s a liquid consistancy.
  6. Pour in a swirl equally over the soup and serve.

Nutritional Info:

Makes approximately 4 cups depending on the size of the melon.

Serving size 1 cup.

Nutrients per serving: Calories: 192, Cal. from Fat: 13.5, Total Fat: 1.5g, Sat. Fat: .5g, Carbs: 43g, Fiber: 3g, Sugars: 38g, Protein: 5g, Sodium: 96mg, Chol: 5.5mg

Notes:

Leftovers can be stored in a sealed container in the fridge for up to 5 days.

Panzanella Salad

Aug 22 2011 by | Comments (0)
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When I was younger the running joke in my family was ”would you like to have some salad with your croutons”?  To this day I still LOVE croutons but I only use my Homemade Croutons – store bought croutons are almost always filled with preservatives and added sugars, YUCK!  Now, I don’t even like tomatoes but I loved this salad.  The bread chunks soak up tons of flavor and remind me of croutons on a salad.  The cucumber and onions add such a great taste and texture.  I couldn’t stop eating this salad.  Even after stuffing myself I still found myself going back and eating more.  If you want to make this gluten free make sure to use a gluten free bread instead of whole wheat.  Try finding a bread that isn’t sliced so that you can cut it into big chunks.

~Sarah

Ingredients:

  • 4 cups tomatoes, cut into large chunks (Heirloom tomatoes look and taste great in this salad)
  • 4 cups day old crusty bread (I used a 100% whole wheat sourdough from a local bakery), cut into chunks the same size as the tomatoes
  • 1 cucumber, cut into large chunks
  • 1/2 red onion, chopped
  • 1 bunch fresh basil, roughly torn into pieces
  • 1 clove garlic, chopped
  • 1 tsp Dijon mustard
  • 1/4 cup balsamic vinegar
  • 1/2 cup extra virgin olive oil
  • 1/2 tsp sea salt
  • 1/4 tsp freshly ground black pepper

Preparation:

  1. In a small bowl mix together the garlic, mustard, vinegar, olive oil, salt and pepper until well blended.  Set aside.
  2. In a large bowl add the tomatoes, bread chunks, cucumber, onion and basil.  Gently stir and then add the dressing.  Stir again to evenly coat.
  3. Let the salad sit at room temperature for 30 minutes before serving.  Serve and enjoy.

Nutritional Info:

Makes approximately 7 cups.

Serving size 1 cup.

Nutrients per serving: Calories: 115, Cal. from Fat: 41, Total Fat: 5g, Sat. Fat: 0g, Carbs: 18g, Fiber: 2g, Sugars: 15g, Protein: 1g, Sodium: 0mg, Chol: 0mg

Notes:

As you cut the tomatoes, remove some of the seeds and liquid. Your panzanella will be juicy enough without the extra seeds and liquid.  I like to leave the crusts on the bread chunks.  They will stay chewier and give the panzanella more substance after it’s been sitting awhile.

You can store the leftovers in an airtight container in the fridge but the bread will get soggy after awhile.  This really is best when eaten the same day.

Tomato Casserole

Aug 20 2011 by | Comments (0)
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Lately when shopping at the market I have to restrain myself from dancing down the produce aisles singing “It’s the most wonderful time of the year”. There are so many wonderful choices and many fruits and vegetables are at their peak of flavor. While you can buy tomatoes any time of year they are never better than now and if you grow them yourself you know you can never have too many recipes including them. This casserole really intensifies the tomato flavor by baking them in the oven and the crumbly cheesy topping is perfect for soaking up every bit of their sweet juiciness. This dish is great served as breakfast or lunch.

Kristy

Ingredients:

  • 2 pints grape or cherry tomatoes or enough to cover the bottom of a 2 quart baking dish
  • 2 large eggs
  • 1 cup low fat milk
  • 1 tbsp Sweet Heat Chili Sauce
  • 1/2 tsp sea salt or to taste
  • 1/2 tsp freshly ground black pepper or to taste
  • 2 cups (about 4 slices) whole wheat bread, cubed (a couple days old and a little dryed out is best)
  • 2 tbsp extra virgin olive oil
  • 1/2 medium size onion, diced
  • 1/2 red or yellow sweet bell pepper, diced
  • 4 ounces mushrooms, diced
  • 1 clove garlic, minced
  • 1 cup fresh spinach, chopped
  • 1/2 cup Gruyere or Emmentaler or even swiss cheese, shredded

Preparation:

  1. Whisk the eggs in a large bowl. Add the milk, chili sauce, 1/4 teaspoon salt and 1/4 teaspoon pepper. Mix until blended.
  2. Add the cubed bread, fold gently until the bread is well coated with the egg mixture.
  3. Refrigerate while preparing the rest of the ingredients.
  4. Preheat the oven to 350 degrees.

    Toss the tomatoes in oil and pierce with a sharp knife

  5. Place 1 tsp of oil in the baking dish. Add the tomatoes to the dish and toss to coat the tomatoes in the oil. With a sharp knife pierce each tomato once.
  6. Heat the remaining oil in a large skillet over medium high heat. Add the onions, bell pepper and mushrooms.
  7. Saute until the onions are clear and any juice from the mushrooms has cooked off, about 4-5 minutes.
  8. Add the garlic and stir to blend.
  9. Add the spinach and cook until wilted, about 2 minutes.
  10. Season with the remaining salt and pepper.
  11. Turn off the heat and let cool slightly.

    Fold the vegetables and cheese into the egg mixture

  12. Once cooled, add the vegetables and all of the cheese except 2 tbsp to the egg mixture. Fold gently to combine.
  13. Spread over the tomatoes and sprinkle the remaining cheese over the top.

    Bake uncovered 40-45 minutes

  14. Bake uncovered 40-45 minutes or until the bread topping is set in the center.
  15. Let cool 5 minutes and serve.

Nutritional Info:

Makes 4 breakfast or lunch servings or 6 smaller servings as a side dish.

Nutrients per serving: Calories: 288, Cal. from Fat: 136.5, Total Fat: 15.5g, Sat. Fat: 5.5g, Carbs: 23.5g, Fiber: 4g, Sugars: 11g, Protein: 14g, Sodium: 480mg, Chol: 121mg

Notes:

Leftovers can be refrigerated for 1-2 days.

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