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Cook Simply for the Two of You

With eggs in the fridge, it’s easy to add a welcome change of pace to your menus. Eggs can also help you include more vegetables in your diet, as the new Dietary Guidelines for Americans recommend. Quiche in Pepper Pots is a good example of an entree that combines egg protein with the vitamins, minerals and fiber of veggies.

These novel individual quiches are easy on the cook, too. Simply choose any colorful vegetable blend you like to fill the peppers, pour on an egg-and-milk custard and bake. Got company coming? Then just multiply the recipe to suit the number of servings you need.

For fast, nutritious eating other times, you can use the remaining eggs you have on hand in a variety of ways. Toss slices or wedges of hard-cooked eggs with greens and other veggies for a main-dish salad; poach eggs right in your favorite soup; reheat leftover pasta and veggies and pour on eggs to make a skillet scramble; or visit www.aeb.org for other simple, satisfying recipe ideas.

Ingredients:
2 medium (about 4 oz. each) green, yellow or sweet red peppers
1/2 cup (about 8 oz.) frozen vegetable blend, thawed
2 eggs
1/4 cup skim or low-fat milk
1/4 teaspoon garlic powder
1/4 teaspoon Italian seasoning, crushed

Cut tops off peppers and remove seeds. Sawtooth or scallop pepper edges, if desired. Stand peppers upright in custard cups or muffin-pan cups. Spoon 1/4 cup of the vegetables into each pepper. In small bowl, beat together eggs, milk and seasonings until well blended. Pour about 1/3 cup of the egg mixture over vegetables in each pepper.

Bake in preheated 325 degree F oven until knife inserted near center comes out clean, about 60 to 70 minutes. Let stand 5 minutes before serving.

Makes 2 Servings
Nutritional Information: Per Serving (1/2 recipe using green and yellow peppers; broccoli, sweet red pepper, mushroom and onion vegetable blend; and skim milk): 119 calories, 5 gm total fat, 213 mg cholesterol, 89 mg sodium, 283 mg potassium, 10 gm carbohydrate, 9 gm protein and 10% or more of the RDI for vitamins A, B12 and C, riboflavin, phosphorus

This salad recipe is great side dish for any BBQ. 

3 ripe Avocados

1 Lemon

Tabasco to taste

Extra-virgin olive oil, for drizzling

2 small plum tomatoes, seeded and chopped

2 scallions, chopped

1 small can of sweet corn

1 small bunch of cilantro, finely chopped

6 chives, chopped

Coarse salt and pepper to taste

Cut around the pit of each avocado. Twist the avocados and separate them. Remove the pit. Using a large spoon, scoop out each avocado half and arrange them on a plate. Dress the avocados with lemon juice, a few drops of hot sauce and a drizzle of extra-virgin olive oil. Combine the tomatoes, scallions, corn chives, cilantro and season with salt and pepper. Fill the avocados with tomato mixture and serve.

This week I was home during the day and I really enjoyed watching the Food Network.  This recipe is on my list to try.  Thanks to Rachael Ray!

2 1/2 pounds small potatoes, baby Yukon gold or red skinned potatoes

3 tablespoons, sliced jalapenos, hot pepper rings, hot cherry peppers, your choice

1 small red bell pepper, seeded and chopped

4 scallions, chopped

A splash hot pepper juice

3 tablespoons cider or wine vinegar

1/4 cup extra-virgin olive oil

Salt and pepper

Chunk up the potatoes, cutting them into large bite-size pieces and place them in a pot of water. Boil until tender, drain and return back to hot pot to dry them out. Add hot peppers, bell peppers and scallions to potatoes, then dress with a splash of hot pepper juice and vinegar. Toss to combine, then drizzle with extra-virgin olive oil to coat the salad evenly and season with salt and pepper.

1 (16 ounce) can vegetarian refried beans

1 (16 ounce) can sweet potatoes, mashed

3/4 cup shredded Monterey jack cheese

3 tablespoons minced onions

2 mild jalapeno chiles, seeded and minced

1/2 teaspoon ground cumin

1/2 teaspoon garlic powder

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/16 teaspoon ground cinnamon (pinch)

24 small white corn tortillas (approximately 6 to 7 inches across)

Combine refried beans, mashed sweet potatoes, shredded cheese, minced onion, minced chiles and spices and mix well.

Heat tortillas one at a time very briefly (just a few seconds or so) in frying pan with no oil to soften and then move to a basket or tortilla keeper lined with a damp towel to keep soft until you are ready to use.

Place a large Tablespoon or so (when rolled up, each one is about 1 inch wide) of mixture in center of each small tortilla (Filling should not come too close to the ends, or it will fall out).

Roll up tortilla around bean/sweet potato mixture and secure with a wooden toothpick.

Fry in Canola oil one or two at a time for 3 to 5 minutes each until golden brown and crisp.

Drain on paper toweling for a few moments before serving.

Serve with your favorite salsa and sour cream or guacamole.

These can be frozen and reheated on a baking sheet in 350 degree oven for 10-15 minutes.

2 medium zucchini, chopped (about 1-3/4 cups)
1/4 cup chopped red onion
1/4 cup rice vinegar
1/2 tbsp. sugar
1/4 tsp. celery seed
1/4 tsp. salt

Combine all ingredients in a medium microwave-safe bowl and stir well. Microwave on HIGH for 2 minutes, stirring once or twice. Cover and chill at least 30 minutes. Serve on grilled hot dogs. Can be refrigerated up to 3 days.

Prep time: 10 minutes, Cook time: 2 minutes  Chill time: at least 30 minutes Makes about 1 cup.

Nutrition Per Serving: (based on a 2-tbsp. serving): 5 calories, 0 g protein, 0 g total fat (0 g sat.), 1 g carbohydrate, 0 g fiber, 1 g sugar, 0 mg cholesterol, 75 mg sodium, <1 point

1 medium onion, chopped
3/4 cup each: diced zucchini, yellow squash and tomatoes
1/2 cup corn
1 (4-oz.) can Diced Green Chiles
1 (2.25-oz.) can sliced ripe olives, drained
2 tsp.  Mexican Seasoning
2 (14-oz.) cans  Red or Green Enchilada Sauce
1 (14.6-oz.) package  Corn Tortillas
1 (8-oz.) bag shredded reduced-fat Mexican blend cheese, divided
Light sour cream, sliced green onions, chopped fresh cilantro (optional)

Spray a large nonstick skillet liberally with nonstick cooking spray and place over medium heat. Add onion; cook, stirring frequently, for 10 minutes. Stir in zucchini, squash, tomatoes, corn, chiles, olives and seasoning; cook for 5 minutes more.

Preheat oven to 375°F and cover the bottom of a 13-by-9-inch baking dish with enchilada sauce. Place tortillas on a plate and cover with a damp paper towel. Microwave on HIGH for 1 minute to soften. Dip each tortilla in enchilada sauce and spoon about 1/3 cup vegetables and 1 tbsp. cheese inside of each. Roll up and place seam side down in baking dish. Tent loosely with foil and bake for 30 minutes. Remove foil and sprinkle with remaining cheese; bake for 10 minutes more.

Serve with sour cream, green onions and cilantro.

Nutrition Per Serving: (based on 1 enchilada): 240 calories, 11 g protein, 12 g total fat (5 g sat., 0 g trans), 27 g carbohydrate, 3 g fiber, 2 g sugar, 30 mg cholesterol, 400 mg sodium, 5 points

2 cups chopped fresh strawberries
1/2 cup finely chopped onion
1/2 cup chopped green pepper
2 tbsp. chopped fresh cilantro
1 tbsp. lime juice
1 tsp. sugar
1/4 tsp. salt
1 jalapeño pepper, seeded and minced

Combine all ingredients in a medium bowl and stir well to blend. Cover and refrigerate for 1 hour for flavors to blend. Serve over grilled chicken or pork.

Prep time: 10 minutes Chill time: 1 hour  Makes 3 cups.

Nutrition Per Serving: 30 calories, <1 g protein, 0 g fat, 7 g carbohydrate, 2 g fiber, 0 mg cholesterol, 98 mg sodium

1-1/3 cups extra crunchy peanut butter
1 cup brown sugar
1/2 cup butter, softened
1/2 cup honey
2 eggs
2 tsp. vanilla extract
3 cups quick oats
1 cup flour
2 tsp. baking soda
1/2 tsp. salt

Preheat oven to 325°F. Spray a 13-by-9-inch baking pan with nonstick spray; set aside. In a medium bowl, cream together peanut butter, brown sugar, butter and honey. Beat in eggs and vanilla. Add dry ingredients, mixing until well combined. Spread evenly into prepared pan and bake for 30 minutes. Let cool completely before cutting into 18 bars.

Prep time: 10 minutes Cook time: 30 minutes Makes 18 servings.

Nutrition Per Serving: 280 calories, 8 g protein, 16 g fat, 29 g carbohydrate, 3 g fiber, 40 mg cholesterol, 310 mg sodium, 6 points

1 tsp. ground cumin
1/2 tsp. each: ground ginger and turmeric
1/4 tsp. ground allspice
2/3 cup Vegetable Stock
1/2 tsp. salt
1 (16-oz.) can garbanzo beans, rinsed and drained
4 large carrots, peeled and sliced 1/4-inch thick (about 3-1/2 cups)
1 large onion, coarsely chopped
1 large russet potato, cut into small cubes
1/2 cup golden raisins

Heat a large heavy saucepan with a tight-fitting lid over medium heat. Add cumin, ginger, turmeric and allspice; cook for 2 minutes, stirring constantly, until spices are fragrant. Stir in stock and salt, then stir in remaining ingredients and bring to a boil. Reduce heat and simmer, covered, for 30 to 35 minutes or until vegetables are tender.

Prep time: 15 minutes, Cook time: 32 to 37 minutes  Makes 6 to 8 servings.

Nutrition Per Serving: (based on 7): 160 calories, 5 g protein, 1 g total fat (0 g sat., 0 g trans), 35 g carbohydrate, 5 g fiber, 8 g sugar, 0 mg cholesterol, 420 mg sodium, 2.4 points

10 tbsp. softened butter, divided
2/3 cup packed brown sugar
2 large Granny Smith apples, cored, peeled and sliced
1/2 cup sugar
2 eggs
1 tsp. vanilla extract
1-1/2 cups flour
1-1/2 tsp. baking powder
3/4 tsp. cinnamon
1/4 tsp. salt
1/2 cup milk
1/4 cup Marsala wine
Crème fraîche or lightly sweetened whipped cream (optional)

Preheat oven to 350°F and spray a 9-inch springform pan with nonstick cooking spray. Combine 1/4 cup (4 tbsp.) butter and brown sugar in a small saucepan. Cook over low heat, stirring frequently, until mixture no longer separates, about 4 minutes. Pour into prepared pan and arrange apple slices on top. In a medium bowl, beat remaining 6 tbsp. butter until light and fluffy; beat in sugar, eggs and vanilla. Stir together dry ingredients in a small bowl. Stir together milk and Marsala; add dry ingredients to butter mixture alternately with milk mixture, beginning and ending with dry ingredients and beating well after each addition. Stir in walnuts and pour into prepared pan. Bake for 35 to 40 minutes or until a toothpick inserted into the center comes out clean. Remove from oven and let cool on a wire rack for 10 minutes. Remove ring from pan and invert cake onto a serving plate. Serve warm with crème fraîche or lightly sweetened whipped cream, if desired.

Prep time: 15 minutes Cook time: 35 to 40 minutes  Makes 10 servings.
 

Nutrition Per Serving: 350 calories, 5 g protein, 17 g total fat (8 g sat., 0 g trans), 44 g carbohydrate, 2 g fiber, 29 g sugar, 80 mg cholesterol, 230 mg sodium, 8 points