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Substituting yogurt for mayonnaise in classic deviled eggs brings this common buffet food to new heights. If you really want to get health-crazy, cook 18 eggs and replace six of the twelve yolks with six egg whites.
Ingredients:
12 large eggs
1/2 cup plain fat-free yogurt
1 tablespoon Dijon mustard
Dash of hot pepper sauce (Tabasco)
Pinch of salt
1/8 teaspoon paprika
1/8 teaspoon black pepper
Chopped parsley for garnish
Directions:
Place eggs in a large saucepan and cover with water to 1" above the eggs. Bring water just to a boil. Remove from heat; cover and let stand 15 minutes. Drain and rinse with cold running water. Peel eggs and slice in half lengthwise. Remove the yolks and place in a medium bowl. Discard 3 of the yolks. Set egg whites on a serving plate.
Mash yolks with a fork. Stir in yogurt, mustard, hot pepper sauce and salt. Place 1 tablespoon yolk mixture in each egg white. Sprinkle with paprika, pepper and parsley. Chill for 1 hour.
One-half of an egg is a serving: 38 calories, 1.8 grams fat, 3 grams protein and 1 gram carbohydrate.Ingredients:
1/4 cup diced fresh pears
1 tablespoon shredded Swiss cheese
1 teaspoon diced green onions with tops
1/4 teaspoon nutmeg
2 eggs
2 tablespoons water
1 teaspoon butter or margarine
Directions:
Combine pears, cheese, onions and nutmeg. Set aside.
In small bowl, beat together eggs and water until blended. In 7-to 10-inch omelet pan over medium heat, heat butter until just hot enough to sizzle a drop of water.
Pour in egg mixture. Mixture should set immediately at edges. With an inverted pancake turner, carefully push cooked portions at edges toward center so uncooked portions can reach hot pan sur- face, tilting pan and moving cooked portions as necessary. When top is thickened and no visible liquid egg remains, fill with pear mixture. With pancake turner, fold omelet in half. Invert or slide onto plate.
A wonderful dinner casserole that sneaks in some extra veggies but still very high in protein. Delicious fresh or reheated the following day.
Ingredients:
1 pound zucchini, sliced (about 4 medium)
1 package (10 oz.) frozen chopped spinach
1/2 pound fresh mushrooms, sliced
1 clove garlic, minced
6 eggs
1 cup (8 oz.) low-fat (1%) cottage cheese
1 teaspoon dill weed
1/4 teaspoon pepper
4 ounces cooked lean ham or turkey ham, diced (about 3/4 cup)
1/2 cup (2 oz.) shredded Monterey Jack cheese
Directions:
In large skillet over high heat, cover and cook zucchini, spinach, mushrooms, and garli****il spinach starts to thaw, about 3 or 4 minutes. With fork, break spinach apart. Uncover and cook, stirring occasionally, until zucchini is crisp-tender, about 5 to 6 minutes. Drain well. In large bowl, beat together eggs, cottage cheese, and seasonings until well blended. Stir in ham and cooked vegetables.
Lightly spray 12 x 7 1/2 x 2-inch baking dish. Pour in egg mixture. Sprinkle with shredded cheese. Bake in preheated 350ºF oven until knife inserted near center comes out clean, about 25 to 35 minutes. Let stand 5 minutes before serving.
Use mini-muffin pans for these high-protein low-fat warm appetizers. They are delicious little treats everyone will enjoy without knowing they are healthy. Leftovers, if there are any, are great for breakfast the following morning – just give a quick reheat in the microwave. Egg Recipes: LivingAfterWLS Neighborhood Cookbook
Ingredients:
Non-stick cooking spray
½ cup finely chopped onion
2/3 cups reduced fat ham, chopped
1/3 cup reduced fat sharp cheddar cheese, shredded
2 tablespoons fresh chives (1 teaspoon dried chives)
1/8 teaspoon dried thyme
1/8 teaspoon black pepper
4 large egg whites
1 large egg
Chopped parsley for garnish
Directions:
Preheat oven to 350 degrees.
Spray a large non-stick skillet with cooking spray. Heat over medium-high heat. Sauté onion for 2 minutes until crisp tender. Add ham and sauté 3 minutes. Remove from heat and cool.
In a large bowl combine cheese, chives, thyme, pepper, egg whites and egg with a whisk. Add cooled onion and ham mixture stirring with whisk.
Spray two mini-muffin pans (24 muffins) with non-stick spray. Spoon ham and egg mixture into muffin cups dividing equally. Bake for 20 minutes or until set. Cool slightly. Remove mini-frittatas from muffin cups with a fork and place on a serving platter. Garnish with chopped parsley and serve warm.
3 mini-frittatas are one serving. 39 calories, 1.3 grams fat, 4.4 grams protein and 2.3 grams carbohydrates. Perfect!This is intended to be a side-dish for most people. But in our WLS world I think it is a perfect main dish. Protein, dairy and veggies. Not to mention delicious flavor. We added salt and pepper at the table, and my husband gave a few shakes of Tabasco sauce. Delicious recipe - and easy! Another good recipe reheated the following day.
For on-the-go protein get the LivingAfterWLS Neighborhood Cookbook
Ingredients:
• 1 package (10 oz.) frozen chopped broccoli, thawed and drained
• 1 can (4 oz.) sliced mushrooms, drained
• 1 cup (4 oz.) shredded reduced-fat Swiss cheese
• 6 eggs
• 1/2 cup skim milk
• 1/2 cup bottled reduced-fat ranch dressing
• 3 tablespoons flour
Directions:
In lightly greased 1 1/2-quart casserole, gently toss together broccoli, mushrooms, and cheese.
Beat together eggs, milk, dressing, and flour until thoroughly blended. Pour over vegetables and cheese.
Bake in preheated 350ºF oven until knife inserted near center comes out clean, about 40 minutes. Let stand 5 minutes before serving.Ingredients:
4 eggs
1/2 cup whole kernel corn (cut fresh from cob, frozen thawed or canned drained)
1/3 cup chopped tomato (about 1/2 of small)
2 tablespoons minced green onion with top
1 ounce Neufchatel cheese, cut in small cubes
1 teaspoon butter or cooking oil OR cooking spray
2 pita breads, halved
1/4 teaspoon salt, optional
In medium bowl, beat together eggs, corn, tomato, onion, cheese and salt if desired. Stir in corn, tomato, onions and cheese. In 8- to 10-inch omelet pan or skillet over medium heat, heat butter until just hot enough to sizzle a drop of water. Pour in egg mixture. As mixture begins to set, gently draw an inverted pancake turner completely across bottom and sides of pan, forming large soft curds. Continue until eggs are thickened and no visible liquid egg remains. Do not stir constantly. Fill pita halves with 1/4 of the scrambled mixture.
A fancy scrambled eggs recipe this had great flavor and the benefit of added vegetables. I will make this again.
Use this as a filling for Bagel Boats
Ingredients:
1 to 1 1/2 cups kernel corn (cut fresh from cobs, thawed frozen or drained canned)
1/4 cup chopped green pepper
2 tablespoons chopped sweet red pepper or pimiento
2 tablespoons chopped onion
1 teaspoon to 2 tablespoons butter or cooking oil OR cooking spray
8 eggs
1/2 cup skim or low-fat milk
1/2 teaspoon seasoned salt, optional
Green and/or sweet red pepper rings, optional
In 10-inch omelet pan or skillet over medium heat or hot coals, cook corn, peppers and onion in butter until tender but not brown, about 5 to 7 minutes. Meanwhile, in large bowl, beat together eggs and milk with salt, if desired, until blended. Pour over vegetables. As mixture begins to set, gently draw an inverted pancake turner completely across bottom and sides of pan, forming large soft curds. Continue until eggs are thickened and no visible liquid egg remains. Do not stir constantly. Garnish with pepper rings, if desired.
This took a bit more time than some of the recipes but my goodness it was delcious. We tried it for a Saturday breakfast and it was also very good slightly reheated in the microwave oven the following day. I hope you will try it with the fennel seed, it adds an interesting flavor.
Ingredients:
8 ounces bulk Italian sausage
1 cup chopped green pepper
1 teaspoon fennel seed
8 eggs
1/2 cup (4 oz.) part-skim ricotta cheese
1 teaspoon garlic powder
1 small tomato, thinly sliced
1/4 cup (1 oz.) shredded part-skim mozzarella cheese
In 10-inch omelet pan or skillet with ovenproof handle over medium heat, cook sausage, green pepper and fennel seed, stirring to break sausage apart, until sausage is browned, about 3 to 5 minutes. Drain well. Return to pan.
In medium bowl, beat together eggs, ricotta cheese and garlic powder until blended. Pour into pan over sausage mixture. Cover. Cook over medium heat until eggs are almost set, about 8 to 10 minutes. Top with tomato slices. Sprinkle with mozzarella cheese. Broil about 6 inches from heat until cheese is melted, about 1 to 2 minutes. Cut into wedges and serve from pan or slide from pan onto serving platter.
Tip: To make handle ovenproof, wrap completely with aluminum foil.Servings: 6
Notes: This plays on the traditional flavors of Eggs Benedict while taking advantage of a packaged sauce mix and scrambled eggs instead of the more difficult to prepare poached eggs. The packaged sauce mix is much lower in fat and calories than traditional Hollandaise sauce. You can make ahead the sauce and eggs, then assemble the egg stacks just prior to baking for a quick and satisfying weekday morning breakfast. Try baking one or two portions in your toaster oven. If you prefer, substitute Canadian bacon for the smoked salmon.
1 envelope Hollandaise sauce, packet
2 Tablespoons capers, drained
1/2 teaspoon finely shredded lemon peel
6 large eggs
1/4 cup milk
1/8 teaspoon pepper
2 Tablespoons light margarine
3 each whole wheat English muffins
6 ounces salmon, Chinook, smoked
3/4 cup soft bread crumbs
For sauce, prepare Hollandaise sauce mix according to package directions. Stir in capers and lemon peel. Cover and set aside.
In medium bowl beat together eggs, milk and pepper. In a large skillet melt 1 tablespoon of the margarine over medium heat. Pour in egg mixture. Cook, without stirring, until the mixture begins to set on bottom and around edge. Using a spatula or a large spoon, lift and fold the partially cooked eggs so the uncooked portion flows underneath. Continue cooking for 3 to 4 minutes or until eggs are cooked through but are still glossy and moist.
Spread about 1/2 cup of th sauce over bottom of a 2-quart rectangular baking dish. Arrange muffins, cut sides up, on top of sauce in dish. Divide smoked salmon into 6 equal portions. Place one portion, folding as necessary, on each muffin half. Spoon eggs onto muffin stacks, dividing evenly. Spoon remaining sauce over eggs.
For crumb topping melt the remaining tablespoon of margarine in a small bowl in the microwave. Toss in the breadcrumbs. Sprinkle breadcrumbs atop egg stacks.
Bake uncovered in a preheated 350F degree oven for 15 minutes or until heated through. If desired garnish with snipped fresh chives or parsley.
One egg stack is a serving. Per serving: 219 calories, 15 grams protein, 9 grams fat (7 saturated), 20 grams carbohydrate (2 grams dietary fiber). This recipe contains 142mg calcium and 2mg iron.
This is a little recipe I "invented" last summer, although I’m confident it’s been done before. It’s simple: stuff cored plum tomatoes with mozzarella, olive oil & basil and grill until the cheese melts. Delicious! Plan two tomatoes per person.
Ingredients:
12 ripe plum tomatoes (also known as Romano)
½ lb. low-fat mozzarella cheese coarsely chopped
2 tablespoons extra virgin olive oil (light)
2 tablespoons fresh chopped basil
Salt & pepper to taste
Directions:
Slice 1/3 off the side of the tomato and remove pulp from inside. Turn upside down to drain on a paper towel – allow all tomatoes to drain about 15 minutes.
In a small bowl combine chopped cheese, olive oil and basil.
Turn tomatoes upright and spoon some cheese mixture in each "boat". Sprinkle with salt and pepper to taste. (You can complete the recipe to here early in the day and store tomatoes in the refrigerator until time to grill. Allow to sit at room temperature about 15 minutes before grilling.)
Grill over medium heat until tomato skin puckers and cheese melts. Serve warm.
