January 31, 2013

Ham and Egg Cups

Makes 12 Servings

12 - Organic large eggs
12 - Reduced sodium ham slices
1/3 cup - Sharp cheddar cheese, shredded
Salt and pepper, to taste
Hot sauce, optional
Fresh Cilantro, optional

Preheat to 400 degrees
  1. Light coat the muffin pan cups with nonstick cooking spray (I use olive oil).
  2. Place 1 slice of ham into each muffin cup, creating a ham cup.
  3. Crack one egg into each ham cup and season with salt and pepper.
  4. Bake for 15 minutes (cook longer if you want a harder egg)
  5. Season eggs with shredded cheese, fresh cilantro and hot sauce
  6. Cool for two minutes, then remove egg cups carefully.

January 26, 2013

Microwave Herb Potatoes

Makes 2 Servings

8 - Small white potatoes, peeled and diced

2 - Garlic cloves minced

3 Tbsp - Fresh cilantro, chopped

1 Tbsp - Fresh Parsley, chopped

Pinch of salt and freshly ground pepper

1 Tbsp - Light butter

1.    In a small ceramic baking dish with lid, add the peeled and diced potatoes, minced garlic, cilantro, parsley, salt and pepper.  Stir until the potatoes are covered with the herbs. 

2.    Add butter to top of potatoes, and then put on lid.  Cook in the microwave for 4 minutes.

3.    Stir to ensure the butter coats all potatoes, and then cook another 3-4 minutes.

PER SERVING (4 potatoes): 189 calories, 3g fat,  85mg sodium, 33g carbs, 5g protein

January 22, 2013

Low Calorie Eggplant Parmesan

Makes 12 Servings

1 - Eggplant, sliced
1 Tbsp – Light Olive oil
1/4 cup - Fresh parsley, chopped
2 Tbsp - Fresh cilantro, chopped
2 cups- Reduced fat mozzarella, shredded
2 cups - Homemade tomato sauce
Salt & pepper

 Tomato Sauce
1 can (28 ounce) – Diced tomatoes
2 Tbsp – Fresh parsley, chopped
2 cloves garlic, minced
½ medium onion, diced
2 Tbsp – Dried Oregano
1 Tbsp – Light olive oil
Salt & Pepper to taste

Preheat oven to 450 degrees

 1. Add olive oil to a pot over medium heat; add onions and garlic and sauté for 3-4 minutes.  Add remaining sauce ingredients in a pot and bring to a simmer.  While sauce simmers, slice your eggplant in ¼ inch thick slices.

2. Light salt both sides of the eggplant then lay on paper towels to soak up the moisture, for 20-30 minutes.  

3. Brush the eggplant with olive oil on both sides and place on a cookie sheet. Bake for 20-25 minutes, turning half way through until eggplant is golden brown. Turn the oven down to 400 degrees once eggplant is done.

3. In a medium bowl combine parsley, oregano, and mozzarella cheese. Set aside.

4. In a 9x12 baking dish, add a small amount of sauce to the bottom of the dish.  Then place a layer of eggplant to cover the bottom of the dish.  Top with 1/2 cup of mozzarella cheese, half of the tomato sauce, and then ½ cup of mozzarella cheese.  Then add another layer of eggplant and repeat with cheese and sauce (making sure that the cheese is on top).
5. Cover with foil and bake until cheese is melted and everything is bubbling, about 30 minutes. Remove foil and bake an additional 8-10 minutes. Take it out of the oven and let it sit about 10 minutes before cutting.

PER SERVING (1 eggplant): 108 calories, 8g fat, 258mg sodium, 4g carbs, 5g protein

Garlic Potato Fans

Makes 4 Servings

4 - Yellow potatoes

4 - Garlic cloves, minced

1 tsp - Johnny’s seasoning

Freshly ground pepper

8 sprays of I can’t believe it’s not better

Preheat to 400 degrees

1.   With a sharp knife, slice potatoes thinly but not all the way through. Fan potatoes slightly.

2.   Place potatoes in an ungreased baking dish.  Spray 2 sprays of I can’t believe it’s not butter on each potato, then sprinkle Johnny seasoning, minced garlic, and ground pepper.

3.   Bake, uncovered, for 60 minutes, or until done.

January 20, 2013

Broccoli and Cauliflower Casserole

Makes 6 Servings
1 head - Cauliflower, cut into florets
1 head - Broccoli, cut into florets
1 can - Low sodium Cream of Chicken
3/4 cup - Sharp Cheese, shredded
¼ cup - Light Mayonnaise
1 Tbsp - Fresh Parsley
2 cloves - Garlic, minced
Salt and Pepper

Preheat oven to 350 degrees.

1. Lightly steam broccoli & cauliflower until they are still crisp. Put in 2 qt casserole.

2. Combine cheese, mayonnaise, cream of chicken, salt, pepper, parsley, and garlic. Pour over veggies. 

3. Bake for 25-30 minutes and enjoy.

January 17, 2013

Roasted Vegetables

1 - Green Pepper
1 - Red Pepper
½ of a White or Sweet Onion
1 Tbsp - Cider Vinegar
1 tsp - Extra virgin olive oil
½ tsp - Oregano
¼ tsp - Freshly ground pepper
1 Tbsp - Fresh Cilantro

Preheat oven to 450 degrees

1.    Slice the peppers into ½ inch slices and cut the onion into 1 inch chunks.
2.    Add the peppers and onion to a cookie dish, and then coat veggies with vinegar and olive oil.
3.    Sprinkle oregano, cilantro, and pepper evenly over veggies. 
4.    Roast for 30 minutes.

January 6, 2013

Mini Sausage Omelette's

Makes 12 Servings


½ of a white or yellow onion (small)
1 - Green Pepper, diced
5 oz. - Sausage, ground, cooked and drained
3 - Whole eggs
1 1/3 cup - Egg whites
1/4 cup - Sharp cheddar cheese
Cooking spray


Preheat oven to 350°. 
1.  Cook sausage until no longer pink, drain. Set aside.

2.  Sauté onion and green pepper for 2-3 minutes.  You want them to still have a crunch. Add to sausage bowl.

3.  Spray cupcake tin with cooking spray and spoon sausage mixture evenly into 10 tins.

4.  In a medium bowl, beat egg whites, eggs, grated cheese, salt and pepper. Pour into the greased tins over sausage mixture until a little more than 3/4 full. Optional: Top with grated cheddar.

5.  Bake in the oven for 20 minutes.

6.  Let cool on a wire rack or eat immediately.
Servings: Makes 12 cupcakes Calories: 100 • Fat: 6 g Carbs: 2 g • Sodium: 199 mg Protein: 9 g

Tips & Notes Make Ahead Tip: Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.