RECIPE: Spinach, Mushroom and Mozz Omelet

Spinach, Mushroom and Mozzarella Omelet
SERVES 4

2 eggs
2 egg whites
3 TBSP water
1 tsp Italian Seasoning
8 oz mushrooms, sliced
1 onion, chopped
1 red bell pepper, chopped
1 clove garlic, minced
4 oz (2 packed cups) fresh spinach leaves, chopped
3/4 cup (3 oz) shredded part-skim mozzarella cheese

Preheat the oven to 200*F.  Coat a baking sheet with cooking spray.  Whisk together the eggs, egg whites, water and Italian seasoning in a medium bowl.  Heat a large nonstick skillet coated with cooking spray over medium high heat.  Add the mushrooms, onion, pepper and garlic and cook, stirring often, for 4 minutes, or until pepper starts to soften.  Add the spinach and cook for 1 minutes, or until spinach is wilted.  Place in a small bowl and cover.  Wipe the skillet with a paper towel.  Coat with cooking spray and place over medium heat.  Pour in half of the egg mixture.  Cook for 2 minutes, or until the bottom begins to set.  Lift the edges with a spatula to allow the uncooked mixture to flow to the bottom of the pan.  Cook for 2 minutes longer, or until set.  Sprinkle with half of the reserved vegie mixture and half of the cheese.  Cover and cook for 2 minutes, or until the cheese melts.  Using a spatula, fold the omelet in half.  Place on a prepared baking sheet and place in the oven to keep warm.  Coat a skillet with cooking spray.  Repeat with the remaining egg mixture, vegetable mixture, and cheese to cook another omelet.  To serve, halve each omelet.

PER SERVING:
Calories 140
Fat 6 gram
Saturated fat 3 gram
Protein 13 gram
Carbohydrates 10 gram
Fiber 3 gram
Calcium 213 mg
Sodium 240 mg

RECIPE: Ham & Vegie Omelet Wrap

Ham and Vegie Omelet Wrap

3 egg whites, lightly beaten
1 egg, lightly beaten
1 tsp olive oil
1 small onion, chopped
1 1/2 oz deli sliced ham, chopped
1/4 cup frozen peas
1 small plum tomato, chopped (about 1/2 cup)
1/8 tsp ground black pepper
1 low carb wrap
4 tsp jarred black bean and corn salsa

Combine the egg whites and egg in a small bowl.  Heat the oil in a medium nonstick skillet over medium high heat.  Add the onion and ham.  Cook, stirring occasionally for 2 - 3 minutes or until the onions starts to soften.  Stir in the peas, tomato and pepper.  Cook for 1 - 2 minutes, or until the tomato begins to wilt.  Add the egg mixture and cook for 2 minutes, or until the eggs are cooked through.  Warm the wrap according to the pkg directions, then place on a cutting board.  Slide the egg onto the wrap, roll up jelly roll style, then cut in half at an angle.  Top each half with 2 tsp of the salsa.

RECIPE: Cottage Cheese Pancakes

Cottage Cheese Pancakes
These are melty, cheesy, with bits of onion... really good, and almost all protein! A very surprising dish given the 5 ingredients that are used. Double or triple this recipe and serve to the family... everyone will love these!

Half a medium onion, chopped
1 tablespoon butter
1 egg
1/2 cup cottage cheese
2 tablespoons flour
salt
pepper

Saute the onion in the butter until golden... allow to cool in pan. In a small bowl, beat egg slightly, blend in cottage cheese, flour, salt and pepper, and onion butter mixture. Heat nonstick skillet, spray with Pam, and place four 1/4 cup scoops of batter and spread into small pancakes. Cook until browned... flip and cook until lightly brown on other side. YUMMY!

Shared on BE FORUM in March 2006

RECIPE: Spinach and Feta Clafoutis

Spinach and Feta Clafoutis

A savoury take on a clafoutis with all of your favourite

flavours from spanakopita the Greek spinach pie.

Servings: makes 4 servings

Prep Time: 5 minutes

Cook Time: 30 minutes

Total Time: 35 minutes 

Ingredients

1 tablespoon olive oil

1/2 onion (diced)

2 green onions (sliced)

5 ounces baby spinach (roughly chopped)

1 tablespoon dill (chopped)

1 tablespoon parsley (chopped)

salt and pepper to taste

1 cup milk

3 eggs

2 tablespoons flour

1/2 cup feta (crumbled)

1 cup kasseri or mozzarella (grated)

Directions

Heat the oil in a pan.

Add the onion and saute until tender, about 5-7 minutes.

Add the green onion and spinach and saute until the spinach wilts.

Remove from heat and mix in the dill and parsley and season with salt and pepper.

Pour the spinach mixture into a shallow 6 cup baking dish.

Mix the milk, eggs, and flour in a food processor and pour it on top of the spinach.

Sprinkle the feta and mozzarella on top.

Bake in a preheated 350F oven until puffed and golden brown on top, about 20-30 minutes.

http://www.closetcooking.com/2011/04/spinach-and-feta-clafoutis.html

*Can be an appetizer if cut smaller.  Good for ANY meal...breakfast, lunch or dinner!

RECIPE: Oatmeal Muffins

OATMEAL MUFFINS from Bikini Bella

Here is something my family and support group really like. Hope if you try it you will like it as much as we all do. Each person that I have given this recipe to has loved it and it has become a regular on their menus. Most have tweaked it just a bit to perfectly suit them ... but this is a great base recipe. We all love how very portable it is!!! Enjoy!

Oatmeal Muffins

3 cups oatmeal (quick cook or regular-whole - I personally use regular whole oats)
1 ¼ cups milk, light soy milk or carb countdown
2 eggs
½ cup oil
1 cup splenda ( I usually use less if adding protein powder)
2 teaspoons baking powder
Pinch salt

Mix everything together and put in cupcake tins (sprayed with pam) and bake at 350 for about 20 minutes. Freeze them (after baking) and pull out as needed.

Alterations: You can substitute Splenda with sugar if the recipe is for someone who does not want or need the splenda (I can't imagine, but I guess there are some). When I make this recipe, I usually add a little more light soy milk and less oil, usually throw in some chopped nuts (whatever I have on hand). I also almost always add 4 scoops of protein powder as well. You can also add cinnamon or any other spice that floats your boat. This is just a base recipe ... you can add and delete as you choose. Watching the board the past few days has my mind reeling ... can you imagine chocolate oatmeal peanut butter muffins??? Or perhaps adding some applesauce or some chopped apples. Perhaps even some blueberries or blackberries. YUM

Everyone who has tried this recipe so far has really liked it. If you try it, let me know what you think! If you find a tweak that is great, please share that as well.

Enjoy!!!
Shared by Bikini Bella in February 2006