Monthly Archives: April 2016

Egg White & Broccoli Frittata

Traditional omelets require a juggle of filling, rolling, and flipping, but fuss-free frittatas cook up as one large egg pancake. The combination of broccoli, onion, and bell pepper lends outstanding fresh flavor. And as a secret chef’s trick, we whisk a little baking powder into the egg whites to ensure an evenly puffed frittata out of the oven. Hearty and absolutely heart healthy! What’s not to love?

Egg White & Broccoli Frittata
 
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Recipe type: Breakfast
Makes: 2 Breakfast portions
Ingredients
  • 1 tablespoon olive oil
  • 1½ cups chopped broccoli florets
  • ¼ cup diced yellow onion
  • 1 tablespoon water
  • ¼ cup diced red bell pepper
  • ½ teaspoon minced garlic
  • 8 large egg whites
  • ⅛ teaspoon baking powder
  • ⅛ teaspoon salt
  • ⅛ teaspoon pepper
  • 3 tablespoons shredded Parmesan cheese
Directions
  1. Place the oven rack in the second-highest position and set the broiler to low heat.
  2. Heat the oil in a large ovenproof skillet over medium-high heat. Add the broccoli and onion, and sauté for 2 minutes, or until onions begin to sweat.
  3. Add a tablespoon of water to the skillet, cover, and let cook for an additional 2 minutes, just until broccoli is almost tender.
  4. Add the bell pepper and garlic, and sauté, uncovered, for 1 minute. Reduce heat to medium.
  5. In a mixing bowl, whisk together the egg whites, baking powder, salt, and pepper, and pour over the vegetables in the skillet. Cook, without stirring, until the bottom of the eggs are firm and the edges of the frittata are pulling away from the pan, 4–5 minutes.
  6. Sprinkle the Parmesan cheese over the frittata, and transfer to the oven. Broil for just 2 minutes, or until the frittata has puffed up and the cheese is beginning to turn golden brown. Slice into 4 equal slices to serve.
Perfect Portion Egg White & Broccoli Frittata

HELPFUL TIP: Frozen broccoli florets can also be used in this recipe, though it is best to chop them into smaller pieces than they are typically provided right out of the bag.
Serving size: ¼ frittata Calories: 100

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Matzoh Balls

Happy Passover! Here’s a great recipe to add to your chicken soup!

Matzoh Balls
 
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Recipe type: Soups, Salads & Sandwiches
Makes: 13 100 calorie matzoh balls
Ingredients
  • 4 large eggs
  • ¼ cup seltzer water
  • ¼ cup canola oil
  • 1 teaspoon salt
  • ⅛ teaspoon ground black pepper
  • 1 cup matzo meal
  • 2 teaspoons kosher salt
Directions
  1. In a mixing bowl, combine eggs, seltzer water, oil, 1 teaspoon kosher salt and pepper. Add matzo meal and stir to combine. Cover and refrigerate for 1-2 hours.
  2. In a medium sauce pot, add 2 quarts water and kosher salt and bring to a boil. Form matzo mixture into balls and drop into boiling water and cook for 35 - 40 minutes.
  3. Add to your favorite chicken soup.
Serving size: 1 medium ball Calories: 100

 

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Build Your Own Burger

Anson’s American Treasures: Happy days are here again! Want it your way? Well you’re in luck. Whether you want a 100 calorie slider, a grilled quarter-pound beef burger on white, or a pan-fried turkey burger on wheat, this recipe allows you to pick and choose exactly what you want for the calories you’d like to allocate. We’ve even included the calorie counts for all of your favorite toppings!

Build Your Own Burger
 
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Recipe type: Soups, Salads & Sandwiches
Makes: 1 or more burgers
Ingredients
  • Sliders:
  • 2 ½ ounces (93%) lean ground beef slider patty (100 calories)
  • Salt and pepper
    ¼ Pound Patties:
  • 4 ounces 93% lean ground beef (165 calories)
  • 4 ounces 85% ground beef (200 calories)
  • 4 ounces 99% extra-lean ground turkey (120 calories)
  • 4 ounces 93% lean ground turkey (175 calories)
    Buns:
  • Slider bun (90 calories)
  • Hamburger bun (120 calories)
  • Light wheat bun (80 calories)
    Burger Toppings:
  • See below
Directions
  1. Form your burger patties, and flatten to ½ inch thick. Generously season patties with salt and pepper.
  2. Using nonstick cooking spray to grease the grill or pan, grill or pan-fry burgers for about 3 minutes on each side for medium-rare, 4 minutes on each side for medium, and 5 minutes on each side for medium-well. When in doubt, cut into a burger to test for doneness.
  3. If adding cheese, top the burger with the cheese in the last minute of cooking, and cover the pan or close the lid of the grill to melt the cheese. Let burgers rest for 3 minutes before serving topped with your chosen toppings.
Perfect Portion Build Your Own Burger

HELPFUL TIP: For an even lower-calorie option, serve your burger and toppings over a bed of lettuce (instead of a bun) as a diner-style hamburger and salad plate.
Serving size: 1 Slider Pattty Calories: 100

Burger Toppings

Perfect Portion Build Your Own Burger Toppings

¼ cup sautéed mushrooms or onions (15 calories)
Lettuce, tomato, onion, and pickles (5 calories or less)
1⁄5 medium avocado (50 calories)
1 slice American cheese (70 calories)
1 slice Cheddar or Swiss cheese (80 calories)
2 tablespoons crumbled blue cheese (70 calories)
1 tablespoon mayonnaise (90 calories)
1 tablespoon low-fat mayonnaise (35 calories)
1 tablespoon ketchup (15 calories)
1 tablespoon mustard (5 calories)
1 tablespoon Thousand Island dressing (70 calories)
2 slices cooked bacon (90 calories)
2 slices cooked turkey bacon (50 calories)[/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

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Steel-Cut Oatmeal

Bob’s Farm to Table: I’ve always preferred the heartier, nuttier flavor of steel-cut oatmeal over the more popular rolled oats. Less processed than “instant” oats, steel-cut oats are a whole grain that is rich in soluble fiber, leaving you feeling full longer. This recipe for simple, perfectly cooked oatmeal allows you to pick and choose what you would like to mix in or top your porridge with.

Steel-Cut Oatmeal
 
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Recipe type: Breakfast
Makes: 1 Breakfast portion
Ingredients
  • 1 ½ cups water
  • ⅓ cup steel-cut oats
  • ⅛ teaspoon salt
Directions
  1. Bring the water to a boil in a small sauce pot over high heat.
  2. Stir the oats and salt into the water, and bring back to a boil.
  3. Reduce heat to low, and let simmer for 30 minutes. Do not stir. Serve immediately.
Perfect Portion Steel-Cut Oatmeal

HELPFUL TIP: Steel-cut oats can be prepared ahead and refrigerated for breakfasts all week. They will thicken in the fridge, but can be thinned back out with a little water or milk.
Serving size: ¾ cup Calories: 100

Oatmeal Toppings

Perfect Portion Oatmeal Toppings½ cup blueberries (40 calories)
½ cup sliced strawberries (30 calories)
½ cup raspberries (30 calories)
½ cup diced apple (35 calories)
3 tablespoons raisins (80 calories)
1 small banana, sliced (90 calories)
3 tablespoons chopped almonds (100 calories)
2 tablespoons chopped walnuts (100 calories)
1 tablespoon pure maple syrup (50 calories)
1 tablespoon honey (65 calories)
1 tablespoon dark brown sugar (50 calories)
¼ teaspoon ground cinnamon (1 calorie)
½ teaspoon vanilla extract (5 calories)
2 tablespoons half-and-half (40 calories)

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Smashed Cauliflower

Bob’s Farm to Table: Move over mashed potatoes! Smashed cauliflower is a low-calorie and low-carbohydrate alternative that looks and tastes a whole lot like your standard mashed spud. Like potatoes, cauliflower loves to soak up the flavor of other ingredients, so the secret is to season the smash just as you would season your mash. Say that five times fast!

Smashed Cauliflower
 
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Recipe type: Sides
Makes: 4 Side Dish portions
Ingredients
  • 24 ounces frozen cauliflower
  • 2 tablespoons sour cream
  • 2 tablespoons 2% milk
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon butter, melted
  • 1 teaspoon minced garlic
  • ¼ teaspoon onion powder
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 1 tablespoon chopped chives
Directions
  1. In a large microwave-safe bowl, cover, and microwave cauliflower for 3 minutes, just until warmed throughout.
  2. Add the warmed cauliflower, sour cream, milk, Parmesan cheese, butter, garlic, onion powder, salt, and pepper to the bowl of a food processor, and process until almost entirely smooth.
  3. Return to the microwave-safe bowl, cover, and microwave for 2 minutes, or until hot. Stir in the chopped chives, and serve.
Perfect Portion Smashed Cauliflower

HELPFUL TIP: This can also be made with an average-sized head of fresh cauliflower, cut into florets and steamed until very tender, 8–10 minutes. Drain well, and pat dry with paper towels before proceeding to step 2 of the recipe.
Serving size: ¾ cup Calories: 100

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Avocado Caesar Dressing

Mona’s Family Favorites: I LOVE avocado. It’s one of those healthy ingredients that creates creaminess with less fat than mayonnaise. In this recipe, we used puréed fresh avocado instead of the egg yolk and Parmesan cheese. Not only does the avocado make this dressing thick and creamy, it also adds nutrients, great flavor, and only unsaturated fat! This delicious Avocado Caesar Dressing knocks it out of the park.

Avocado Caesar Dressing
 
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Makes: 6 Dressing portions
Ingredients
  • 1 medium Haas avocado, halved, peeled, pitted, and chopped
  • ½ cup 2% milk
  • 2 teaspoons anchovy paste
  • 1 ½ teaspoons lemon juice
  • 1 teaspoon minced garlic
  • 1 teaspoon Dijon mustard
  • ½ teaspoon Worcestershire sauce
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • ¼ cup grated Parmesan cheese
Directions
  1. Place the avocado in a food processor, and process until mostly smooth.
  2. Add all the remaining ingredients, except the Parmesan cheese, and process until smooth and combined.
  3. Fold the Parmesan cheese into the dressing, cover, and refrigerate for 1 hour before serving. Store refrigerated for up to 1 week.
Perfect Portion Avocado Caesar Dressing

HELPFUL TIP: Anchovy paste can often be found in the Italian food aisle, although 2 whole canned anchovies can be used in its place.
Serving size: ¼ cup Calories: 100

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Eggplant Parmesan Casserole

Breading the eggplant in bread crumbs and Parmesan cheese gives you not only nutty, cheesy flavor, but also crunchy texture. No need to pan-fry! Simply transfer the eggplant to a baking sheet, and pop them in a hot oven so you can get the rest of dinner done. Once our eggplant and sauce are ready to go, we quickly layer them with creamy mozzarella, and bake for a mere 20 minutes. Bubbling, gooey, and brimming with big flavor, this Italian classic should not be missed!

Eggplant Parmesan Casserole
 
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Recipe type: Casseroles & One-Pot Meals
Makes: 9 Lunch or 6 Dinner portions
Ingredients
  • Nonstick cooking spray
  • 2 large eggplants
  • 1 large egg
  • 2 large egg whites
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ¼ teaspoon garlic powder
  • 1 ½ cups Italian bread crumbs
  • ½ cup grated Parmesan cheese
  • 1 batch Tuscan Tomato Sauce (see page 249)
  • 1 cup shredded part-skim mozzarella cheese
Directions
  1. Preheat the oven to 400°F, and spray 2 sheet pans with nonstick cooking spray.
  2. Peel the eggplants, and slice into ½-inch-thick discs.
  3. In a wide bowl, whisk together the egg, egg whites, salt, pepper, and garlic powder. In a separate wide bowl, combine the Italian bread crumbs and Parmesan cheese.
  4. Dip the eggplant slices into the egg mixture and then the bread crumb mixture, fully coating on both sides. Transfer the breaded eggplant to the prepared sheet pans.
  5. Bake the breaded eggplant for 40 minutes, flipping halfway through.
  6. As the eggplant is baking, prepare the Tuscan Tomato Sauce (page 249) according to the recipe’s directions. Cover, and let sit over warm heat.
  7. Spray a 13 x 9-inch baking dish with nonstick cooking spray. Spread 2 cups of the Tuscan Tomato Sauce at the bottom of the baking dish. Top with ½ of the breaded eggplant, then 2 more cups of the tomato sauce, and finally ½ of the cheese. Repeat with another layer of eggplant, sauce, and then cheese.
  8. In preheated oven (400˚F), bake the casserole for 20 minutes, or until the cheese is melted and the sauce is bubbly hot. For 100 calorie portions, slice into 18 sections by cutting 3 rows by 6 rows.
Perfect Portion Eggplan Parmesan Casserole
Serving size: 1/18th casserole Calories: 100

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