1.Spring Green Frittata
Frittatas are a versatile dish that can be served at breakfast, lunch or dinner. This easy frittata, featuring green spring vegetables accented by chopped tomatoes and parmesan cheese, can be on your plate in just 25 minutes.
Ingredients:
2 eggs, lightly beaten
4 egg whites
2 tablespoons fat-free milk
1 teaspoon snipped fresh chives
⅛ teaspoon black pepper
¼ cup finely shredded Parmesan cheese (1 ounce)
½ cup ½-inch pieces asparagus
¼ cup sliced green onions
½ cup coarsely chopped spinach leaves
1 clove garlic, minced
1 small roma tomato, chopped
2 tablespoons of olive oil
Directions: Preheat broiler. In a small bowl combine the eggs, egg whites, milk, chives and pepper: stir in 2 tablespoons of the cheese. In an 8-inch nonstick broiler proof skillet heat oil over medium. Add asparagus and green onions; cook and stir 2 minutes. Add spinach and garlic; cook 30 seconds or just until spinach is wilted. Pour egg mixture into skillet; reduce heat to low. Cook, covered, 10 to 12 minutes or until nearly set. Sprinkle with remaining 2 tablespoons cheese. Place skillet under broiler 4 to 5 inches from heat. Broil 1 minute or just until top is set and cheese is melted. Top with tomato.
2. Sausage & Egg Stuffed Acorn Squash
Sweetened with maple syrup and stuffed with turkey sausage, these acorn squash are sweet and savory. Serve this squash recipe with a simple side salad for a healthy and balanced dinner.
Ingredients:
1 (1 pound) acorn squash, halved lengthwise and seeded
¾ cup cooked turkey sausage crumbles, such as Jimmy Dean®
⅓ cup chopped onion
⅔ cup red or green cooking apple
2 teaspoons canola oil
¾ cup refrigerated or frozen egg product, thawed, or 3 eggs, lightly beaten
1 dash salt
4 teaspoons pure maple syrup
2 tablespoons coarsely chopped pecans
Fresh sage
Directions: Preheat oven to 350°F. Line a 2-qt. rectangular baking dish with parchment paper or foil. Place squash halves, cut sides down, in the prepared dish. Bake 30 to 40 minutes or until tender. Meanwhile, in a large nonstick skillet cook sausage and onion over medium-high 3 minutes or until onion is tender. Add apple; cook 3 to 5 minutes more or until apple is tender, stirring frequently. Reduce heat to medium. Push sausage mixture from center of skillet. Pour oil into center; add egg. Cook, without stirring, until egg begins to set around edges. Continue to cook, stirring frequently, 1 to 2 minutes or until egg is cooked through. Stir egg into sausage mixture to combine. Using a wide metal spatula, carefully turn squash halves, cut sides up, and sprinkle with salt. Brush tops and insides of cavities with 2 teaspoons of the syrup. Fill with sausage mixture, pressing lightly to fit if needed. Sprinkle with pecans. Bake 10 minutes more or until stuffed squash is heated through and pecans are lightly toasted. Drizzle with the remaining 2 teaspoons syrup and, if desired, top with sage.
3. Mango-Coconut Overnight French Toast
Mango, nutmeg and coconut give this healthy breakfast casserole recipe tropical flair. If you can't find a ripe mango, pineapple is a good substitute.
Ingredients:
1 pound whole-grain bread, diced (1-inch pieces)
3 cups diced mango, fresh or frozen
8 large eggs
3½ cups reduced-fat milk
½ cup (1 stick) unsalted butter, melted
3 tablespoons packed light brown sugar
1 tablespoon freshly grated nutmeg
2 teaspoons vanilla extract
¼ teaspoon salt
¾ cup toasted unsweetened coconut flakes
Directions: Coat a 9-by-13-inch baking dish with cooking spray. Toss bread and mango in the prepared pan. Whisk eggs in a large bowl. Add milk, butter, brown sugar, nutmeg, vanilla and salt; whisk to combine. Pour the custard over the bread mixture. Sprinkle with coconut. Coat a piece of foil with cooking spray and cover the pan, coated-side down. Place another 9-by-13-inch baking dish on top as a weight. Refrigerate for at least 8 hours or up to 1 day. Preheat oven to 350°F. Remove the top baking dish, leaving the foil in place. Let stand at room temperature while the oven preheats. Bake the casserole, covered, for 45 minutes. Uncover and bake until golden, 20 to 25 minutes more. Let stand for 10 minutes before serving.
