Wednesday, March 27, 2013

Breakfast (or Lunch, or Dinner) Frittata

It was just a matter of time before Pinterest entered my life in food form, and this recipe was too easy to resist. It took 10 minutes to prepare after I got home from the gym, and 25 minutes to bake.

The original recipe had too many egg whites, and too few whole eggs for my taste, so the modified version below has twice as many whole eggs and half the egg whites. There are four servings after all, I think one egg yolk per person is okay. And that is my professional opinion ;)

Healthy Breakfast Frittata
Makes 4 Servings

1 Cup Eggwhites (I use eggwhites from a carton to make my life easier)
4 Whole Eggs
1/2 a Small White Onion Finely Chopped
2 Cups Spinach (not packed)
1/4 Cup Reduced Fat Feta Cheese
Black Pepper, to taste
Crushed Red Pepper, to taste
Salt, to taste

Preheat oven to 425 F. Place all ingredients in an 8×8 previously oiled baking dish sprinkling your spices on top. Using a fork fold ingredients together. Place baking dish in the oven and bake for 20-25 minutes. Using a fork poke the middle of your frittata to make sure it is cooked the entire way through. Remove from oven and cut into squares. Enjoy!

Adapted from:

Allergies: Egg, milk
Nutrition (1/4 recipe): 137 calories, 7 g fat, 3 g saturated fat, 191 mg cholesterol, 357 mg sodium, 271 mg potassium, 3 g carbohydrate, 16 g protein, 38% vitamin A, 9% vitamin C, 7% calcium, 7% iron, 10% vitamin D, 22% folate, 11% phosphorous, 27% riboflavin

Monday, March 25, 2013

Deliciousness from the Dirt - Leek & Potato Soup

I had a little soup mishap, and it didn't turn out quite as delicious-looking as this one.
But it was still pretty tasty, and I'm confident that if I could learn to follow directions, I could make some legit potato leek soup.
I made this recipe even shorter and quicker than it already is by not mashing the potatoes or pureeing the leeks. So it actually looked more like the soup pictured. But I would definitely have chopped up the potatoes and leeks into smaller pieces if I had known I was going to go the lazy route.

Potato Leek Soup
Makes 6 1-cup servings

Active Time: 25 minutes
Total Time: 45 minutes

1 1/2 teaspoons canola oil
3 leeks, trimmed, cleaned and thinly sliced (3 cups)
2 cloves garlic, minced
1 1/2 teaspoons chopped fresh thyme, or 1/2 teaspoon dried
6 cups reduced-sodium chicken broth
1 1/4 pounds all-purpose potatoes, (about 3 medium), peeled and cut into small chunks
1/2 cup reduced-fat sour cream
Salt & freshly ground pepper, to taste

Heat oil in a large heavy saucepan or stockpot over low heat. Add leeks and cook, stirring, until softened, about 10 minutes. Add garlic and thyme; cook for 2 minutes more. Pour in broth, increase heat to medium and bring to a boil. Reduce heat to low and simmer, uncovered, for 10 minutes.
Pour the soup through a strainer set over a large bowl. Puree the leeks in a food processor or blender until smooth, adding some the broth if necessary. Return the puree and broth to the saucepan. Add potatoes and simmer, covered, until the potatoes are soft, 10 to 15 minutes. Remove from the heat and mash the potatoes thoroughly with a potato masher.
Stir in sour cream, salt and pepper. Return to low heat and heat until hot, but not boiling. Serve hot or chilled. 

Allergens: Milk
Nutrition (1 cup): 162 calories; 4 g fat, 2 g saturated fat, 13 mg cholesterol, 25 g carbohydrates, 0 g added sugars, 7 g protein, 2 g fiber, 206 mg sodium, 507 mg potassium, 15% vitamin A, 40% vitamin C

Thursday, March 21, 2013

The Irish know their Cheddar, and their Butter

It's a tradition in my family to celebrate holidays at our convenience. Jewish holidays? Ehh, Saturday works better with my schedule. Christmas? I can wait til the weekend to see that side of the family. Valentine's Day? As long as it's in the same week...  
I feel the same way about St. Patrick's Day. So although it was on Sunday this year, we made Irish food Friday night and ate green bagels Saturday before going on a mini pub crawl :) 
Looking at traditional Irish recipes got me pretty discouraged, since I wasn't going to take 4 hours to make corn beef and cabbage, Irish stew, or shepherd's pie. But some how this equally long-winded recipe did not have the same effect, probably because of the beer :)
But seriously, it did take four hours to make.  In fact, we had to break out the extra Irish cheddar and crackers to balance out the wine we were drinking. I kept telling myself that it was only about 45 minutes per serving - and that sounds reasonable right?

Beef Pot Pies with Cheddar Stout Crust
Makes 6 servings

For the dough:
1 3/4 cups all-purpose flour, plus more for dusting
3/4 teaspoon fine salt
1 stick cold unsalted butter, cut into 1/2-inch pieces
3/4 cup grated Irish cheddar cheese (about 3 ounces)
6 to 7 tablespoons stout beer
1 large egg, lightly beaten
For the filling:
2 1/4 pounds beef chuck roast, trimmed of excess fat, cut into 1-inch pieces
1/4 cup all-purpose flour
Kosher salt and freshly ground pepper
3 tablespoons unsalted butter
1/3 cup stout beer
3 medium leeks, white and light green parts only, halved lengthwise and cut into 1-inch pieces
1 pound carrots, cut into 1-inch pieces
2 stalks celery, cut into 1-inch pieces

Make the dough: Pulse the flour and fine salt in a food processor to combine. Add the butter and cheese and pulse until the mixture looks like coarse meal with some pea-size bits of butter. Drizzle in 6 tablespoons beer and pulse to combine. Squeeze the dough between your fingers; if it does not hold its shape, pulse in up to 1 more tablespoon beer. Pat the dough into a disk, wrap in plastic wrap and refrigerate until firm, at least 1 hour or overnight.

Meanwhile, make the filling: Preheat the oven to 325 degrees F. Toss the beef, flour, 1 1/4 teaspoons kosher salt, and pepper to taste in a large bowl. Melt the butter in a Dutch oven or large ovenproof pot over medium-high heat. Add the beef and cook, stirring occasionally, until browned all over, about 7 minutes. Add the beer and 2 cups water, scraping up any browned bits from the bottom of the pot. Bring to a simmer, then cover, transfer to the oven and braise, 30 minutes. Add the leeks, carrots and celery to the pot and continue braising, 1 more hour.

Meanwhile, put six 10-ounce ramekins on a parchment-lined baking sheet. Roll out the dough between 2 lightly floured sheets of parchment into a 10-by-15-inch rectangle; cut into six 5-inch squares. Make a few slits in the middle of each square to let steam escape.

Remove the filling from the oven and increase the temperature to 375 degrees F. Season the filling with salt and pepper and divide among the ramekins (there may be some filling left over). Top each with a square of dough, pressing the edges into the ramekin. Brush with the beaten egg. Bake until the crust is crisp and golden brown, 35 to 40 minutes. Let rest about 10 minutes before serving.

Read more at:

Allergens: Wheat, gluten, milk
Nutrition(1 10 oz pie): 885 calories, 59 g fat, 34 g saturated fat, 260 mg cholesterol, 590 mg sodium, 930 mg potassium, 47 g carbohydrate, 4 g fiber, 5 g sugar, 40 g protein, 234% vitamin A, 18% vitamin C, 39% iron, 20% calcium,  101% vitamin B-12, 43% vitamin B-6, 10% vitamin E, 35% folate, 17% magnesium, 35% niacin, 11% pantothenic acid, 47% phosphorous, 39% riboflavin, 61% selenium, 39% thiamin, 67% zinc

Friday, March 1, 2013

Easy, Healthy, Quick Meals Part VII

Monday night, after the gym, I was inspired to pick up some sliced almonds and nonfat Greek yogurt, and make myself a fruit parfait for dinner. It took about 10 minutes to assemble, and it made for a healthy, satisfying dinner. A few Google searches later, I found this recipe for a Chicken, Pesto, Celery, Walnut, and Spinach Wrap. It's just as easy to assemble, and made for plenty of leftovers!

6 Fiber One garden vegetable wraps
1 1/2 pounds rotisserie chicken 
4 stalks celery, diced
2 Tbsp pesto
3 cups spinach, fresh
3/4 cup walnuts, chopped

1) Pull the meat off the rotisserie chicken, remove the skin, and divide it into smaller pieces. 
2) Mix the pesto, walnuts, and celery in with the chicken.
3) Sprinkle 1/2 cup spinach on a vegetable wrap and cover with approximately 3 oz chicken
4) Roll it up like a burrito and enjoy!

Adapted from:

Allergens: Wheat, gluten, soy, nuts, milk
Nutrition: 319 calories, 18 g fat, 2 sat fat, 54 mg cholesterol, 403 mg sodium, 385 mg potassium, 19 g carbohydrates, 11 g fiber, 1 g sugar, 30 g protein, 30% vitamin A, 32% vitamin C, 11% calcium, 13% iron, 14% folate, 50% niacin, 23% phosphorous