Deviled Eggs with Pickled Onion


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Serves 8 Cook Time 22 minutes

Ingredients:
8 hard boiled eggs, peeled and halved
1/4 c water
1/4 c cider vinegar
1 tbsp Splenda (sugar substitute)
1/4 c red onion, chopped fine
2 tbsp fat-free plan Greek yogurt
2 tbsp fat-free mayonnaise
2 tsp Dijon mustard
1/2 tsp hot sauce
1/4 tsp black pepper
1/8 salt
2 tbsp chives, chopped

 

Directions:

  1. In a medium microwave safe bowl combine water, vinegar, and Splenda; microwave on high for 2 minutes until boiling. Stir in the onion and let it sit for 15 minutes. Drain.
  2. Combine yogurt, mayo, mustard, hot sauce, salt, and pepper in a medium bowl and stir well. Add 6 egg yolks to the yogurt mixture and mash with a fork. (Reserve the other yolks for another purpose)
  3. Stir in 2 tbsp red onions. Spoon the egg mixture in each egg half and garnish with the remaining onions and chives.

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

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Poached Egg & Arugula Salad


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Serves 4  Cook Time 20 minutes

Ingredients:
3 tbsp shallots, chopped fine
2 1/2 tbsp extra-virgin olive oil
3 tbsp white wine vinegar, divided
2 tsp Dijon mustard
1/4 tsp salt
1/8 tsp black pepper
cooking spray
4 large eggs
1 (5 oz) package arugula
4 pieces Canadian bacon, cooked and crumbled

Directions:

Combine shallots, oil, 1 tbsp vinegar, mustard, salt, and pepper stirring with a whisk.

Heat a non-stick skillet over medium high heat. Add enough water to fill two thirds full; bring this to a boil. Add remaining vinegar to the pan. Break eggs into custard cups (or a small glass) Bring water down to a simmer and gently pour eggs into the pan; cook 3 minutes or until desired doneness. Carefully remove the eggs with a slotted spoon.

Add arugula with the shallot mixture and toss to combine. Arrange 4 plates evenly with arugula, top with 1 egg and sprinkle with bacon. Serve immediately.

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

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Mustard Crusted Salamon


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Eat more fish for a better night’s sleep. Most fish—and especially salmon, halibut and tuna—boast vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness).

Serves 4 Cook Time 20 minutes

Ingredients:
1 1/4 lb center-cut salmon fillets, cut into 4 portions
1/4 tsp salt, or to taste
Freshly ground pepper, to taste
1/4 C reduced-fat sour cream
2 Tbsp stone-ground mustard
2 tsp lemon juice
Lemon wedges

Directions:

  1. Preheat broiler. Line a broiler pan or baking sheet with foil, then coat it with cooking spray
  2. Place salmon pieces, skin-side down, on the prepared pan. Season with salt and pepper. Combine sour cream, mustard and lemon juice in a small bowl. Spread evenly over the salmon.
  3. Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes. Serve with lemon wedges.

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

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