How To Prepare
In a small bowl, whisk together the egg substitute and seasoning blend.
Put the oil in a large nonstick skillet, swirling to coat the bottom. Heat over medium-high heat for 1 minute. Add the potatoes, onion, and bell pepper, stirring to combine. Cook for 8 to 9 minutes, or until golden brown, stirring frequently. Reduce the heat to medium. Pour in the egg whites mixture. Cook for 1 to 2 minutes, or until the mixture is set, stirring occasionally.
Meanwhile, put the stewed tomatoes with liquid in another small bowl. Cut the tomatoes into bite-size pieces.
To serve, spoon the potato and egg mixture onto plates. Spoon the tomatoes on top. Garnish with the cilantro.
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Potato and Egg Scramble
How To Prepare
Heat oil in a large nonstick skillet. Brown chicken breasts on both sides and transfer to a plate. Add spices and chopped onion to skillet, and cook until onion has softened. Return chicken to skillet; Simmer for 20 minutes, until chicken is cooked.
How To Prepare
1.
Heat oven to 400 degrees F. Mix oil, pepper medley, garlic, thyme. Rub over roast. Place on rack in roasting pan.
Sweet Potatoes:
1.
Mix potatoes, oil, and black pepper in large bowl. Place around beef in pan.
2.
Roast in 400 degree F oven 10 minutes. Reduce to 350 degrees F. Roast 1 hour, until internal temperature registers 135 degrees F.
3.
Boil sprouts 5 minutes. Drain. For last 15 minutes of roasting (beef should be 120 degrees F), add sprouts to pan. When done, remove beef and vegetables; let beef stand 15 minutes.
Makes 8 servings.
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Peppery Roast Beef
Ingredients
Sweet Potatoes and Brussel Sprouts:
Ingredients
Sweet Potatoes and Brussel Sprouts:
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How To Prepare
1. Preheat oven to 350°.
2. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add onions and mushrooms; sauté 10 minutes. Stir in thyme and garlic. Cool mixture 10 minutes; stir in and 1/4 teaspoon pepper.
3. Cut a slit through thickest portion of each breast half to form a pocket. Stuff each with 1/4 cup mushroom mixture. Sprinkle chicken with remaining 1/4 teaspoon pepper. Place flour in a shallow dish. Place egg whites in a shallow dish. Dredge chicken in flour. Dip in eggs; dredge in potato flour.
4. Heat oil in skillet over medium-high heat. Add chicken; cook 2 minutes on each side or until browned. Place pan in oven. Bake at 350° for 15 minutes or until a thermometer registers 165°.
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Mushroom-Stuffed Chicken
How To Prepare
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.
In a large, nonstick frying pan, heat the olive oil over medium heat. Add the onions and mushrooms and saute until tender, about 5 minutes. Stir in the white beans, garlic, basil and grilled chicken strips. Keep warm.
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.
Return the pasta to the pot and add the chicken mixture. Toss to mix evenly.
Divide the pasta among the plates. Garnish each with black pepper. Serve immediately.
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Pasta with grilled chicken, white beans and mushrooms
How To Prepare
PREHEAT: oven to 400 degrees F (200 degrees C).
TOSS: together the zucchini, potato, red bell pepper, garlic, potato flour, paprika, pepper and olive oil in a bowl.
Spread on a baking pan that is big enough so that you have only one layer of veggies.
BAKE: 1 hour in the preheated oven, stirring occasionally, until potatoes are tender and lightly brown.
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Zucchini and Potato Bake
How To Prepare
Heat oil in a large saucepan over a medium heat. Add onion and garlic and cook until softened. Stir in curry powder and cumin and cook for 1 minute. Add chicken broth and pumpkin. Reduce heat to low and simmer for 20 minutes. Add rice milk and cook for 2 minutes.
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Low Fat Cream of Pumpkin Soup
How To Prepare
Heat oil in Dutch oven or soup pot. Gently sauté garlic, onion and celery until softened. Sprinkle thyme and oregano, and stir. Add canned crushed and diced tomatoes, and vegetable broth, followed by chopped spinach and basil and stir until wilted. Bring to a boil, then reduce heat and simmer for 15-20 minutes. Stir in balsamic vinegar and season with freshly-ground black pepper.
Serve with crusty whole-grain bread
Serve 4-6
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Low Fat Tomato Spinach Soup
How To Prepare
Heat oil in large Dutch oven or saucepan. Sauté garlic, onions, celery, zucchini and green beans for 5 minutes. Stir in herbs and cook for 1 minute. Add broth, tomatoes and beans. Bring to a boil, then cover and simmer for 20-25 minutes.
Makes 8 cups.
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Italian Vegetable Soup
How To Prepare
Slice artichoke tops off, crosswise. Trim stems.
Boil or steam artichokes until bottoms pierce easily, or a petal pulls off easily.
Drain artichokes. Cool. Cut each artichoke in half lengthwise and scrape out fuzzy center and any purple tipped petals.
Mix remaining ingredients in a large plastic bag. Place artichokes in the bag and coat all sides of the artichokes. For best flavor marinate in the mixture overnight in the refrigerator, but should marinate at least one hour.
Drain artichokes. Place cut side down on a grill over a solid bed of medium coals or gas grill on medium. Grill until lightly browned on the cut side, 5 to 7 minutes. Turn artichokes over and drizzle some of the remaining marinade over the artichokes. Grill until petal tips are lightly charred, 3 to 4 minutes more.
Serve hot or room temperature.
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Grilled Artichokes
