How To Prepare
PREPARATION
Heat 1 teaspoon oil in a 10-inch nonstick skillet over medium heat. Add bell pepper and cook until tender, about 2 minutes. Add garlic and crushed red pepper; cook, stirring, for 30 seconds. Transfer to a plate. Wipe out the pan.
Whisk egg whites in a medium bowl. Stir in artichoke hearts, oregano, pepper and the bell pepper mixture.
Set a rack about 4 inches from the heat source; preheat the broiler.
Brush the pan with the remaining 1 teaspoon oil; heat over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes.
Slide the frittata onto a platter and cut into wedges.
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Artichoke Red Pepper Frittata
How To Prepare
Preheat the oven to 450 degrees F. Spray a baking sheet with nonstick spray.
To make the dipping sauce: Toast the curry and red pepper flakes in a saucepan over medium heat, about 1 minute. Add the vinegar and orange juice and zest. Bring to a simmer, stirring occasionally, until the sauce is heated through, 1 to 2 minutes. Remove from the heat and set aside.
To make the shrimp: Combine the Mrs. Dash Caribbean Citrus seasoning and flour in a bowl or baking dish. Beat the egg whites in a medium bowl until slightly frothy. Sprinkle the shrimp with pepper. Add to the egg whites and toss to coat. Lift each shrimp from the egg whites, letting the excess drip off the shrimp, and then coat in the crumb mixture, pressing to adhere. Place the shrimp on the baking sheet in a single layer. Lightly spray with nonstick spray. Bake until the shrimp are golden on the outside and opaque in the center, 8 to 10 minutes. Serve with the dipping sauce.
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Baked Caribbean Shrimp
How To Prepare
Prepare instant brown rice according to package directions.
Pour broth into a heavy medium saucepan, along with Splenda, Teriyaki and mirin. Bring to a boil; reduce heat to medium-low.
Stir egg whites in a small bowl until just mixed. Add chicken to the simmering broth. Gently pour in the egg mixture, without stirring. Sprinkle scallions on top. When the egg starts to firm up, after about 3 minutes, stir it with chopsticks or a knife. (The chicken will be cooked by now.) Divide the rice among deep soup bowls according to your menu portion size and top with the chicken mixture.
TIPS & NOTES
Ingredient Note: Mirin is a low-alcohol rice wine essential to Japanese cooking. Look for it in your supermarket with the Asian or gourmet ingredients. An equal portion of sherry or white wine with a pinch of Splenda may be substituted for mirin.
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Japanese Chicken-Scallion Rice Bowl
How To Prepare
Directions:
Season fish with pepper. Heat oven to 200°.
In a shallow bowl, beat the egg whites. Place the potato flour/salt free blend mix in another dish. Dip each fish filet in the egg whites, then seasoned potato flour.
Heat a large saute pan over medium to medium-low heat. Spray olive oil spray on one side of the fish, and lay it in the pan, oil side down. Spray the other side of the fish to coat and cook for 4 to 5 minutes on each side, until fish is opaque and cooked through. Set aside on a platter in a warm oven until you make the sauce.
Over medium heat in the same pan, add the lemon juice, wine, chicken broth, the reserved lemon halves, and pepper and bring to a boil. Boil over high heat until the liquid is reduced to half, about 3 – 4 minutes. Discard the lemon halves and spoon the sauce over the fish; place a slice of lemon on each filet and top with fresh parsley.
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Flounder Piccata
How To Prepare
1. Preheat broiler.
2. Heat oil in a 10-inch ovenproof skillet over medium heat. While oil heats, coarsely chop spinach and finely chop onions. Combine egg whites, and Greek seasoning, in a large bowl; stir well with a whisk. Add spinach and onions, stirring well.
3. Add egg mixture to pan; cook until edges begin to set, about 2 minutes. Gently lift edge of egg mixture, tilting pan to allow uncooked egg mixture to come in contact with pan. Cook 2 minutes or until egg mixture is almost set.
4. Broil 2 to 3 minutes or until center is set. Transfer the frittata to a serving platter immediately;
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Mediterranean-Style Frittata
How To Prepare
Heat oven to 350 degrees. Spray 8×4 inch loaf pan with non-stick cooking spray.
2. Drain salmon, flake with a fork.
3. Add all ingredients, mix well. Shape in to loaf with hands and pat into loaf pan.
4. Bake 40 minutes, let stand 5-10 minutes before serving.
Serving suggestions: Serve over mixed greens or tomato slices as a salad or cool summer entrée!
