Mushroom Frittata


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(from Cooking Light magazine)

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Serves 6 Cook Time 30 minutes

Ingredients:
2 oz finely grated fresh pecorino Romano cheese (about 1/2 cup)
1/4 tsp freshly ground black pepper
8 large eggs
1/2 tsp salt, divided
1 tbsp extra-virgin olive oil, divided
1 (8-oz) package sliced mushrooms
3/4 c chopped green onions
1/3 c chopped fresh basil
2 c baby arugula
2 tsp lemon juice

Directions:

  1. Preheat oven to 350°.
  2. Combine first 3 ingredients; add 1/4 teaspoon salt, stirring with a whisk. Heat a 10-inch ovenproof skillet over medium-high heat. Add 2 teaspoons oil; swirl to coat. Add mushrooms and remaining 1/4 teaspoon salt; sauté 6 minutes or until mushrooms brown and most of liquid evaporates. Stir in onions; sauté 2 minutes. Reduce heat to medium. Add egg mixture and basil to pan, stirring gently to evenly distribute vegetable mixture; cook 5 minutes or until eggs are partially set. Place pan in oven. Bake at 350° for 7 minutes or until eggs are cooked through and top is lightly browned. Remove pan from oven; let stand 5 minutes. Run a spatula around edge and under frittata to loosen from pan; slide frittata onto a plate or cutting board.
  3. Combine the remaining 1 teaspoon oil, arugula, and lemon juice. Cut the frittata into 6 wedges; top with arugula mixture

Nutrional Info: Calories 145, Fat 8.7g, Protein 10.1g, Carbohydrates 4.2g, Sodium 352 mg

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Turkey Spinach Omlet


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An easy breakfast AND good use leftovers, couldn’t get any better…
My husband and I spilt this for lunch the other day and it was perfect.

Serves 2 Cook Time 5-6 minutes

Ingredients:
3 whole eggs
1/2 tsp black pepper
pinch of salt
1 tsp grated parmesan cheese
1 C leftover turkey, chopped
1 C fresh spinach, chopped
I Can’t Believe It’s Not Butter Spray

Directions:

  1. Scramble eggs, pepper, salt, and parm. cheese together in a small bowl. Heat a small non-stick skillet over medium-low heat and spritz with I Can’t Believe It’s Not Butter Spray.
  2. Pour the eggs into the skillet and swirl to coat the sides and bottom of the pan. Add the turkey and spinach and cover with a tight lid. Cook for 5-6 minutes until the eggs set.
  3. Fold the eggs over and serve over a fresh bed of spinach.

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Easy Egg Breakfasts


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LOVE LOVE LOVE this fantastic idea! Baking eggs in a muffin tin. Stuff your favorite Metabolic friendly vegetables and lean low-fat meats and get creative. Here are a few recipes to get you started, but let your culinary imagination run wild and see what you create!

These can be made ahead of time kept in the fridge for easy grabs. This great tip will save you precious time on those hectic weekday mornings.

Bacon Spinach & Tomato Egg Cups:
Spray one 12 cup non-stick muffin tin with non-stick cooking spray. Preheat oven to 350 degrees.
In a large bowl scramble 12 eggs, add several chopped spinach leaves and fresh chopped tomatoes, pinch each of salt and pepper. Pour this mixture into each cup. Bake until the eggs puff and the centers are just set, about 8-10 minutes. Sprinkle with chopped cooked turkey bacon. Using a spatula, carefully loosen the edges and pop the eggs out.
(You may have leftover egg mixture depending on the size of you muffin cups)

Ham & Parmesan Cups:
Spray one 12 cup non-stick muffin tin with non-stick cooking spray. Preheat oven to 400 degrees.
In each muffin cup place piece of thin sliced deli ham. Crack an egg into each ham cup, and sprinkle with salt and pepper. Sprinkle each cup with 1 tsp of grated parmesan cheese and 1 tsp of chopped green onions. Bake the eggs until the whites are firm but the yolk is still a little runny (12 minutes).

Sausage & Egg Cups:
Spray one 12 cup non-stick muffin tin with non-stick cooking spray. Preheat oven to 350 degrees.
Cook 8 ounces of turkey breakfast sausage in a separate pan until crumbly. In large bowl, scramble 12 eggs and add the cooked sausage. Mix in 1/4 Cup chopped green onions. Pour this mixture into each cup. Bake until the eggs puff and the centers are just set, about 8-10 minutes. Using a spatula, carefully loosen the edges and pop the eggs out.
(You may have leftover egg mixture depending on the size of you muffin cups)

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