Poached Egg Breakfast Sandwich

For someone who never cared for fried eggs because of the egg white, I just love poached eggs! There’s something about that runny goodness of the not-too-cooked yolk spilling out over the fluffy white that is just yummy…and beside, because they’re cooked in nothing but water, this is without doubt the healthiest cooked egg you can find! In this healthy version of a ‘breakfast sandwich’, I’m serving it open-faced, so you’ll still need a knife and fork for this delicate, elegantly delicious breakfast.

Ingredients (1 Serving)

·         1 Large Egg

·         ¼ sweet onion, sliced thin

·         1 tablespoon extra-virgin olive oil

·         1 slice of ripe tomato

·         1 Slice of Whole-grain bread (trimmed edges optional)

·         1 tablespoon Heart Smart Vegannaise 

·         Fresh ground sea salt and black pepper to taste

·         Fresh baby spinach for garnish (optional)

Preparation

·         In medium sauté pan, heat the oil and sauté the onion until caramelized.

·         In a medium saucepan, or large, tall-sided skillet, add water to 2” deep and bring to a slow boil.

·         While waiting for the water to boil, slice the tomato and prepare the spinach, if using.

·         Toast the bread slice and plate with a spread of the vegannaise, tomato slice, fresh spinach (if using) and top with the caramelized onion.

·         When the water is boiling, crack the egg and gently slide into the water. Cook for approximately 2-3 minutes, remove and set atop the toast.

·         Season with salt and pepper (and maybe Herbs de Provence) and enjoy!

Shrimp & Scallop Couscous

Whole-wheat couscous soaks up this savory saffron-infused broth.

Total Time: 35 minutes

Ingredients

• 2 teaspoons extra-virgin olive oil
• 1 medium onion, chopped
• 1 clove garlic, minced
• 1/2 teaspoon dried thyme
• 1/2 teaspoon fennel seed
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• Pinch of crumbled saffron threads
• 1 cup no-salt-added diced tomatoes, with juice
• 1/4 cup vegetable broth
• 4 ounces bay scallops, tough muscle removed
• 4 ounces small shrimp, (41-50 per pound), peeled and deveined
• 1/2 cup whole-wheat couscous

Preparation

1. Heat oil in a large saucepan over medium heat. Add onion; cook, stirring constantly, for 3 minutes. Add garlic, thyme, fennel seed, salt, pepper and saffron; cook for 20 seconds.
2. Stir in tomatoes and broth. Bring to a simmer. Cover, reduce heat and simmer for 2 minutes.
3. Increase heat to medium, stir in scallops and cook, stirring occasionally, for 2 minutes. Add shrimp and cook, stirring occasionally, for 2 minutes more. Stir in couscous. Cover, remove from heat and let stand for 5 minutes; fluff.

Nutrition

Per serving: 409 calories; 7 g fat ( 1 g sat , 4 g mono ); 103 mg cholesterol; 59 g carbohydrates; 0 g added sugars; 29 g protein; 10 g fiber; 584 mg sodium; 399 mg potassium.

Parmesan Chicken Tenders

Crispy, Parmesan-crusted chicken tenders is an easy dinner the whole family will love. Dipping them in a mixture of plain yogurt with chopped fresh basil would be tasty or make a quick marinara sauce. Serve with sautéed green beans and roasted sweet potato wedges.

Total Time: 30 minutes

Ingredients (4 servings)

• Olive oil cooking spray
• 1/4 cup all-purpose flour
• 1 large egg, beat with 2-3 tablespoons of water
• 1/2 cup finely shredded Parmesan cheese
• 1 cup coarse dry whole-wheat or whole grain Panko breadcrumbs
• 1 pound chicken tenders
• 1 tablespoon Italian or Herbs de Provence seasoning blend
• 1 teaspoon garlic powder
• 1/4 teaspoon sea salt

Preparation

1. Preheat oven to 450°F. Place a large wire rack on a baking sheet and coat with cooking spray.
2. Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine Parmesan and breadcrumbs in a third shallow dish. Toss tenders with Italian seasoning, garlic powder and salt in a medium bowl. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumb mixture. Place the tenders on the prepared rack. Generously coat the top of each tender with cooking spray.
3. Bake for 10 minutes. Turn each tender over and coat with cooking spray. Continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. Serve the tenders with marinara sauce for dipping.

Nutrition

Per serving: 293 calories; 8 g fat ( 3 g sat , 2 g mono ); 140 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 31 g protein; 3 g fiber; 603 mg sodium; 465 mg potassium.

Oysters Rockefeller

Created at Antoine’s restaurant in New Orleans in 1889, oysters Rockefeller was named for John D. Rockefeller, one of the wealthiest Americans, for its rich sauce. Although Antoine’s has kept the original recipe a guarded secret, it basically includes a cream sauce with spinach and other greens, flavored with Pernod or anisette. This healthier version omits the cream sauce but is still full of flavor from the herbs, hot sauce and bacon...yes, I said bacon!

 

Ingredients (4 servings)

• 24 small-to-medium oysters
• 4 cups gently packed baby spinach
• 2 cups gently packed watercress, tough stems removed (or just add more spinach)
• ½  cup gently packed flat-leaf parsley leaves
• 3 tablespoons olive-oil based spread
• 2 scallions, finely chopped
• 1 tablespoon lemon juice
• 1/3 cup freshly grated Parmesan cheese
• 3 tablespoons coarse fresh bread crumbs (preferably from a somewhat stale whole-grain bread)
• Dashes of hot sauce
• 2 tablespoons of Pernod liquor (don’t skip this one for the authentic flavor)
• 1 teaspoon Chartreuse herbal liquor (optional really)
• 3 slices of bacon for garnish (yeh, I know but it’s only 3 slices for 4 people so savor it)
• 4 cups sea salt as base for baking pan

Preparation

·         Toss together watercress, spinach, scallion greens, parsley, celery, and 1 tablespoon plus 1 teaspoon bread crumbs in a bowl.

·         Melt the spread in a 10-inch heavy skillet over moderate heat, then add watercress mixture and cook, stirring, until spinach is wilted, 1 to 2 minutes.

·         Stir in Pernod and Chartreuse, cayenne, and salt and pepper to taste, then transfer mixture to a bowl and chill, covered, until cold, about 1 hour.

·         Put oven rack in middle position and preheat oven to 450°F.

·         While watercress mixture chills, cook bacon in a sauté over medium heat, turning, until good and crisp, then drain on paper towels and finely crumble.

·         Spread a generous amount of sea salt in a large shallow baking pan (1 inch deep) and nestle oysters (in shells) in it.

·         Spoon watercress mixture evenly over oysters, then top with bacon and sprinkle with remaining tablespoon plus 2 teaspoons bread crumbs.

·         Bake oysters until edges of oysters begin to curl and bread crumbs are golden, about 10 minutes.

Serve the oysters warm, in shells, nestled in sea salt. Compliment with a dash of hot sauce and a cool, crisp Pinot Grigio and enjoy!

Nutrition

Per serving: 147 calories; 7 g fat ( 4 g sat , 1 g mono ); 41 mg cholesterol; 10 g carbohydrates; 6 g added sugars; 6 g protein; 1 g fiber; 217 mg sodium; 295 mg potassium.

Oven French Fries

Would you like some fries with that? Say yes at just about any restaurant and you’ll be adding up to 430 calories and a whopping 23 grams of fat to your diet. This healthier version cuts those numbers in half…not so bad…but still an every once in a while thing.

Ingredients (2-4 Servings)

• 2 large baking potatoes
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• 1/4 teaspoon chili powder
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon freshly ground sea salt
• 1 egg whites
• Olive oil cooking spray

Preparation

·         Heat oven to 425°F.

·         Slice potatoes in half lengthwise then cut each half into 1/4- to 1/2-inch-thick fries and pat dry with a paper towel.

·         In a bowl, combine the spices, except the salt.

·         In another bowl, whisk egg white until foamy, about 1 minute

·         Add the fries to the egg white to coat then toss in the spice mixture until evenly coated.

·         Lightly coat a baking sheet with cooking spray and arrange fries on sheet with space in between Very lightly spritz the fries with cooking spray.

·         Bake, turning once, until fries are golden and crispy - about 20 minutes.

·         Salt immediately, serve and enjoy!

Nutritional Information

Per serving: 173 calories, 1 g fat, 0 g saturated, 36 g carbohydrates, 3 g fiber, 6 g protein

Ratatouille

(Collaboration with Michael Chiarello) 

Ratatouille, pronounced rat-a-too-ee, just like the movie hehe, may sound sophisticated but it’s nothing more than a French vegetable stew made of late summer’s bounty of tomatoes, zucchini, garlic, peppers and eggplant. It’s simple and healthy – a great way to get your veggies!

Ingredients

• 3 tablespoons extra-virgin olive oil
• 1 1/2 cups thinly sliced fresh wild or domestic mushrooms
• 1 onion, halved and sliced
• 6 garlic cloves, chopped
• 2 yellow squash, cut into bite-sized pieces
• 2 zucchini, cut into bite-sized pieces
• 1 small eggplant, cut into bite-sized pieces
• 1 red bell pepper, cut into 1/4-inch dice
• 1/2 cup thinly sliced leek, white only
• 4-5 Roma tomatoes, roughly chopped
• 2 tablespoons low-salt tomato paste
• 2 cups loosely packed baby spinach
• 2 tablespoons fresh basil leaves, coarsely chopped
• 3 tablespoons fresh thyme leaves, coarsely chopped
• Fresh ground sea salt salt
• Freshly ground black pepper
• 1/4 cup freshly grated Parmesan

Directions

·         Heat 11/2 tablespoons of the oil in a large sauté pan over medium-high heat until hot.

·         Sauté the onion, stirring occasionally, until soft and starting to turn golden.

·         Add the garlic and cook for another minute

·         Add the eggplant and cook for another 5 minutes. Add more oil if needed, until the eggplant is soft.

·         Add the pepper, zucchini and squash. Season with salt and pepper and cook for about 10 minutes, until you’re starting to get some golden edges.

·         Add the tomatoes and tomato paste and cook until the mixture is thick, with any excess moisture cooked off.

·         Stir in the spinach, thyme and basil and cook until the spinach is wilted.

Taste and adjust the seasoning if you need to…serve straight away and enjoy!

Guacamole

Guacamole, a dip or ‘salsa’ made from avocados, is originally from Mexico. The name is derived from two Aztec words - ahuacatl (avocado) and molli (sauce). You know what it is...but you haven't had this recipe yet :)

 

Ingredients

• 2 ripe avocados
• 2 tablespoons cilantro leaves, finely chopped
• 1-2 limes, juiced (enough to coat the avocado)
• ¼  teaspoon coarsely ground sea salt
• ¼ freshly ground black pepper
• ½ medium sweet onion, chopped
• 4 garlic cloves, roasted and mashed
• 2 garlic clove, raw and finely minced
• 2 heaping tablespoons of Pico de Gallo 

Preparation

·         Place unpeeled garlic in a small dry skillet over medium heat; cook, turning occasionally, until soft and blackened in spots, 10 to 15 minutes. Cool, then slip off the skins, smash and chop.

** You can also oven roast the garlic by wrapping a whole head in foil and roast it in a 400ºF oven for 40 to 50 minutes. Or do the same thing on a very hot grill in about 10 minutes.

·         Scoop avocado flesh into a large bowl. Add the garlic, onion, cilantro and lime juice.

·         Coarsely mash everything together.

·         Season with salt and pepper.

·         Thoroughly stir in the Pico de Gallo and transfer to a serving bowl and place plastic wrap directly on the surface of the guacamole. Refrigerate until ready to serve.

**Remember that much of this is done to taste because of the variability in the fresh ingredients. Start with this recipe and adjust to your taste.

Tips for making killer guacamole at home:

Use Only Ripe Avocados—The foundation of any respectable guacamole is a ripe avocado. Check for ripeness by gently pressing the outside of the avocado. If there is no give, the avocado is not ripe yet and will not taste good. If there is a little give, the avocado is ripe. If there is a lot of give, the avocado may be past ripe and not good.

NOTE: If you have to buy unripened avocados, you can speed the ripening process along by putting the avocados in a brown paper bag with a banana or an apple.

Be Bold with the garlic and onion—Onions and garlic are essential to any good guacamole so use one large finely minced clove of raw garlic for every two cloves of roasted garlic.

Use ONLY Fresh Cilantro and Lime—Puleeeease don’t use bottled lime juice! A whole lime or two, along with a handful of chopped cilantro, will provide a welcome burst of brightness and wonderful flavor to your guac. You also get an added bonus by using fresh juice, it slows down the oxidation process preventing your guacamole from turning brown, which is always a good thing!

Stay healthy people!

Pico de Gallo

Pico de GalloPPico de Gallo (rooster’s beak in Spanish…yeh I know) is a fresh tomato salsa that is delicious on just about anything.  Even though it is but one of a myriad of different salsas in Spanish cuisine, this is what us gringos blanket label as being ‘salsa’. Serve it on chips, tacos, eggs, toast…anything. It is also a key ingredient in other recipes, like guacamole.

Total Time: 15 minutes

Ingredients

• 4 Roma tomatoes, diced
• 1 medium red onion, finely chopped
• 1 large handful fresh cilantro, chopped
• 1-2 jalapeño peppers (to your taste) seeded and finely chopped
• 1 lime, zested and juiced
• 1 teaspoon raw sugar
• 1/2 teaspoon salt
• Freshly ground black pepper to taste

Preparation

1. Combine tomatoes, onion, cilantro, jalapeño to taste, lime zest and juice, and sugar in a medium serving bowl. Season with salt and pepper.

Nutrition

Per 1/4-cup serving: 11 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 2 g carbohydrates; 0 g added sugars; 0 g protein; 1 g fiber; 75 mg sodium; 80 mg potassium.

Heart Smart Veggie Burgers

I’m not gonna tell you that these burgers are anything like the real thing, because I’d be lying. There is simply no substitute for a juicy beef burger…but this is a close facsimile that is a LOT healthier.

Ingredients (4 burgers)

·      

   4 Tbps extra-virgin olive oil, divided

·         1 med onion, chopped

·         4 cloves garlic, minced

·         ¼ tsp cumin

·         ¼ tsp fresh ground sea salt

·         ¼ tsp fresh ground black pepper

·         1-14 oz can no salt black beans, drained and rinsed

·         ½ cup cooked brown rice

·         ¼ cup cooked oatmeal (dry cooked, not soggy)

·         Handful of fresh cilantro, chopped

·         2 Tbps whole-grain wheat flour

Preparation

·        

 Sauté onion & garlic in 2 Tbps of oil until turning opaque.

·         Add cumin, salt, pepper, beans, rice and oatmeal and sauté another 3-4 minutes.

·         Remove from heat and set aside to cool for 5 minutes. Stir in the cilantro and let sit another 2 minutes.

·         In food processor, pulse the bean mixture 4 or 5 times until blended but with a semi-rough texture.

·         Form the bean mixture into patties and very lightly dust with flour. Set aside

·         Preheat another sauté pan with the 2 remaining Tbps of oil. Sauté the burgers for 2-3 minutes on both side until browned and serve with all your favorite burger trimmings.

“I like mine with lettuce and tomato, Heinz 57 and french fried potatoes”…hold the fries :)