RECIPE: Scrambled Eggs with Smoked Salmon

Scrambled Eggs with Smoked Salmon

 

Enjoy scrambled eggs with smoked salmon on Mother's Day, for an Easter brunch or another special occasion. Eggs in moderation can certainly fit into a healthy, low fat diet. I use one whole egg and two egg whites for each person. Use egg substitute if you prefer: one cup is equivalent to 4 eggs.

 

Ingredients:

2 whole eggs

4 egg whites

1 ounce smoked salmon, cut into thin strips

Freshly ground black pepper

Fresh dill or chopped chives for garnish

 

Preparation:

Whisk eggs and egg whites together. Coat a nonstick skillet with cooking spray. On a low to medium heat, gently cook eggs until curds begin to form. Use a flexible spatula to move the eggs around. Just before the eggs are set, stir in the salmon. Remove from heat promptly. Serve with a toasted whole wheat English muffin. 

 

Serves 2 

 

Per Serving:

Calories: 119, 

Calories from Fat 51, 

Total Fat 5.6g (sat 1.5), 

Cholesterol 214mg, 

Sodium 455mg, 

Carbohydrate 1.3g, 

Fiber 0g, 

Protein 15.8g

SOURCE:  HERE

EGGS

One egg contains over six grams of protein. It also has several important nutrients. Eggs are nutrient-dense (lots of vitamins, protein and fats), and they're also energy dense, at about 80 calories per egg.

 

Since the recommendation for cholesterol consumption is about 300 mg per day, the large amount of cholesterol in eggs may prevent many people from eating them. The cholesterol in eggs really shouldn't scare you away from eggs completely. Most of the cholesterol in your body is made by your liver and the amount of cholesterol in your diet may not have as big an impact on your blood cholesterol as people once thought. You can eat one egg every day without harming your cholesterol and other blood-fats.

 

That's really good news for dieters because the combination of fats and protein means eggs are very satisfying. Eating one egg as part of a healthy breakfast may help you lose weight by keeping you from getting hungry later in the morning.

 

Eggs contain several important nutrients:

Choline is necessary for healthy cell membranes in all of your body, and will help your body keep homocysteine levels down. Choline is also good for your mental function and memory.

Selenium is a mineral that your body needs for a strong immune system and it is a powerful antioxidant.

B vitamins folate and riboflavin are necessary for your body to convert the foods you eat into energy. Folate also reduces homocysteine levels and is important for prevention of birth defects.

Vitamin A is important for good night vision, general cell growth and for healthy skin.

Vitamin E is an antioxidant that works well with vitamin C and selenium to prevent damage to your body from free radicals.

Lutein and zeaxanthin are related to vitamin A and are found in the yellow pigment of the egg yolk. Lutein and zeaxanthin are concentrated in the retina of your eye and will help prevent macular degeneration.

You may have heard that eating eggs will make you fat because 60 percent of the calories in eggs come from fat. However, eating fat doesn’t make you fat and eggs are a calorie-controlled food designed to maximize weight loss, not prevent it. One egg is only about 70 calories, with a great balance of 6 grams of protein and 5 grams of fat. The protein/fat combination of increases satiety hormones -- the ones that tell your brain you are full. The protein in eggs also causes your body to release the hormone glucagon, which encourages your body to release and use stored carbohydrates and fat.

To prove the point, compare eggs to rice cakes—a timeless “diet” food. Two rice cakes also contain 70 calories, but with no protein or fat. Those calories come from 14 grams of high glycemic, fat-cell stuffing, refined carbohydrates, which makes it a much less desirable choice.

SOURCES:  HERE  and   HERE

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: Susans Vanilla Custard

Susan's Vanilla Custard

4 eggs, beaten
1 cup skim milk
1 can skim evaporated milk
1/2 cup Splenda Granular
2 tsp vanilla
pinch of salt
nutmeg

Whisk together very well.

Pour through a sieve into 6 - 4oz custard cups.

Place in a water bath.

(9 x 13 pan with one inch hot water in it)

Sprinkle with nutmeg, if desired.

Bake at 325 for only about 25 - 26 minutes.

Chill or serve warm. 

shared from SusanMaria