Makes 4 servings
Preparation time: 15 minutes
Cooking time: about 20 minutes
INGREDIENTS
12 eggs
Coarse salt and pepper
2 tablespoons olive oil
1 small red onion, julienned (about 1/4 cup)
1 medium zucchini, cut into 1/4-inch slices
4 slices Provolone
2 tablespoons grated Parmesan for garnish
Heat oven to 400 degrees. In a medium bowl, whisk eggs; season with salt and pepper to taste. Heat oil in a large ovenproof skillet on medium-high. Add onion; cook 3 minutes or until softened. Pour the eggs over onion; arrange zucchini slices on top. Reduce heat to low; cook 2 minutes or until the eggs at the center of skillet begin to set. Make sure edges do not burn. Transfer to oven; bake 15 to 17 minutes or until eggs are fluffy and cooked through. Top with provolone and bake for another minute or until cheese melts. To serve, run a spatula around the edges of skillet and slide the frittata onto a plate. Garnish with Parmesan and slice into wedges. (Adapted from "Brunch King," Joey Maggiore, Figure 1 Publishing).
Per serving: 375 calories, 26 grams protein, 27 grams fat (67% calories from fat), 9.7 grams saturated fat, 5 grams carbohydrate, 575 milligrams cholesterol, 449 milligrams sodium, 1 gram fiber.
Carb count: 0.5.
Makes 10 servings
Preparation time: 20 minutes
Cooking time: less than 10 minutes
INGREDIENTS
2 pounds red potatoes, cut into bite-size pieces
1/2 pound diced zucchini
1 (2.2-ounce) can sliced black olives, drained
1/2 cup thinly sliced celery
1/2 cup chopped red onion
2 tablespoons chopped fresh dill
3 tablespoons canola oil
2 tablespoons white wine vinegar
2 teaspoons less-sodium seasoned salt
2 teaspoons dry mustard
Boil potatoes in enough water to cover for 5 to 6 minutes. Add zucchini; boil 1 minute and drain. In a large bowl, combine potatoes and zucchini with olives, celery and onion; sprinkle with dill. In small bowl, combine oil, vinegar, seasoned salt and dry mustard; mix well. Pour over vegetables and toss to coat.
Per serving: 120 calories, 2 grams protein, 5 grams fat (38% calories from fat), 0.5 gram saturated fat, 17 grams carbohydrate, no cholesterol, 260 milligrams sodium, 2 grams fiber.
Carb count: 1.
Makes 8 servings
Preparation time: less than 10 minutes
Cooking time: 18 to 22 minutes; standing time: 5 minutes
INGREDIENTS
1 tablespoon chili powder
1 1/2 teaspoons cumin
1 1/2 teaspoons garlic powder
1 1/2 teaspoons dried oregano
1/2 teaspoon freshly ground black pepper
1/4 teaspoon cinnamon
1/4 teaspoon coarse salt
1/8 teaspoon cayenne pepper
1 3/4 to 2 pounds pork tenderloins
Heat oven to 425 degrees. Combine chili powder, cumin, garlic powder, oregano, black pepper, cinnamon, salt and cayenne pepper; mix well. Rub spice mixture into all sides of pork tenderloin. Place meat on rack of shallow roasting pan. Bake 16 to 20 minutes, turning once. Set oven to broil; broil 2 minutes, turning once. Remove from oven. Cover with foil and let stand 5 minutes or until temperature is 145 degrees. If necessary, roast 2 more minutes or until internal temperature reaches 145 degrees.
Per serving: 113 calories, 20 grams protein, 3 grams fat (23% calories from fat), 0.9 gram saturated fat, 1 gram carbohydrate, 54 milligrams cholesterol, 132 milligrams sodium, 1 gram fiber.
Carb count: 0.
In a resealable plastic bag, combine 1/2 cup fresh lime juice, 1/3 cup canola oil, 1/4 cup tequila or fat-free unsalted chicken broth, 2 teaspoons garlic powder, 2 teaspoons chopped fresh cilantro, 1/2 teaspoon cayenne pepper, 1/2 teaspoon cumin and 1/2 teaspoon coarse salt; mix well. Add 8 (5- to 6-ounce) boneless skinless chicken breasts; turn to coat. Refrigerate 1 hour. Heat grill. Remove chicken; discard marinade. Grill or broil 5 to 7 minutes per side.
Slow cookers, simplicity and budgets all go together, and this recipe ticks all those boxes: In a 4-quart or larger slow cooker, layer 2 pounds trimmed beef cubes for stew, 2 medium onions cut into wedges and 1 large red bell pepper cut into 1-inch pieces. Pour 2 cups spaghetti sauce (from jar) over all. Cover and cook on low 8 to 9 hours. Add 1 1/2 pounds yellow summer squash cut into 3/4-inch chunks; cook 15 minutes on high or until squash is tender; mix well. Season with coarse salt and black pepper to taste. Serve over fettuccine a mixed green salad. Add garlic bread.
