Mediterranean Omelette

This is by far my new favorite way to eat eggs. I had had this for breakfast while on vacation last week and couldn’t wait to get home to make it in my own kitchen. Since Dave and I always eat the same thing for breakfast, I had to make them for dinner, which was a great excuse to whip up some kale tabbouleh on the side.

I used 4 whole eggs and about 4 egg whites, but you can swing the ratios to suit your calorie fat cholesterol protein profile.

INGREDIENTS

  • 1 tsp olive oil
  • 1 roma tomato, cut into eighths
  • 1/4 red pepper, chopped
  • 1/4 cup onion, chopped
  • 2 cloves garlic, minced
  • 4 large eggs
  • 4 egg whites (1/4 cup)
  • 2 tbsp crumbled light feta cheese
  • 1/4 cup chopped fresh mint
  • pepper to taste

DIRECTIONS

  • Heat olive oil in medium pan over medium heat.
  • Toss in tomato, red pepper, onion and garlic and stir until onion softens, about 3 minutes.
  • Crack eggs into pan and pour egg whites around edges and to fill in gaps.
  • Turn heat to low-medium, cover and let cook until eggs cook through to medium (or as long as desired), about 5 minutes. Toss in feta, mint and pepper 2 minutes before eggs are done.
  • Serve hot and enjoy!

NUTRITIONAL INFORMATION

Makes 2 servings.

Per serving: 265 calories, 8 g carbs, 15 g fat, 24 g protein, 1 g fibre

Shrimp & Tofu Red Thai Curry

When I see a thai curry on a menu I just can’t help but indulge myself, though I cringe to think of the hidden fats and salts seeping into me. Needless to say, this has been a dish that’s been on my learn-to-make-healthy list for a while. Using lite coconut milk and drastically cutting the fish sauce, this curry is actually really healthy and totally satisfying!

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INGREDIENTS

  • 1 can lite coconut milk
  • 2 kaffir lime leaves or bay leaves
  • 1 large red bell pepper, sliced
  • 1 medium red onion, sliced
  • 6 spears asparagus, cut into 2″ pieces
  • 1/2 large zucchini, halved and sliced
  • 1 small can sliced bamboo shoots
  • 1 package extra firm tofu
  • 40 jumbo shrimp (fresh or frozen)
  • 2 tbsp chopped fresh cilantro
  • red chili flakes to taste

Curry Paste

  • 1 shallot
  • 3 tbsp minced lemongrass
  • 5 cloves garlic
  • 1-inch piece ginger
  • 1/2 tsp ground coriander
  • 1/2 tsp cayenne pepper
  • 1 1/2 tsp chili powder
  • 1/2 tsp tumeric
  • 1/2 tsp cumin
  • 2 tbsp tomato paste
  • 1 tbsp coconut palm sugar (or brown/white sugar)
  • 2 tsp fish sauce
  • 1/2 lime, juiced

DIRECTIONS

  • Place all curry paste ingredients into a food processor and blend until smooth.
  • Bring coconut milk, leaves and curry paste to a boil in a large pot.
  • Add in all vegetables, tofu and shrimp, cover and let simmer until shrimp are no longer pink, stirring occasionally.
  • Remove from heat, serve over steamed rice and garnish with red chili flakes and cilantro. Enjoy!

NUTRITIONAL INFORMATION

Makes 4 servings.

Per serving: 351 calories, 20 g carbs (8.5 g sugars), 16 g fat, 32 g protein, 4 g fibre

Broccoli Apple Grapefruit Salad

I wanted a super light and juicy salad to accompany the dense savoury crispy garlic mint pressed tofu I made for dinner tonight. This salad worked great, beautifully contrasting the garlic and mint flavour with one of dill and mustard.

INGREDIENTS

  • 3 cups broccoli, bite-size pieces
  • 1 apple, chopped
  • 1 grapefruit, peeled and chopped
  • 1 tbsp olive oil
  • 1 tbsp grainy dijon mustard
  • 1/2 lemon, juiced
  • 1 clove garlic, crushed
  • 1 tbsp fresh chopped dill

DIRECTIONS

  • Microwave broccoli on high for 3 minutes. Chill in refrigerator for at least half an hour.
  • Combine olive oil, mustard, lemon juice, garlic and dill. Mix well.
  • Toss broccoli, apple and grapefruit in dressing.
  • Serve and enjoy!

NUTRITIONAL INFORMATION 

Makes 2 large servings.

Per serving: 202 calories, 30 g carbs, 10 g fat, 5 g protein, 7 g fibre

Crispy Garlic Mint Pressed Tofu

This was my first time pressing tofu, and wow, am I glad I did! It’s a keeper and has a solid place in my repertoire for when vegetarian friends come for dinner. I know some people aren’t a big fan of tofu’s spongy wet texture, so this is a great way to get away from that while still being able to enjoy the benefits of this inexpensive and lean source of protein. I’d almost describe the pressed tofu as having a chicken texture, in fact it quite looks like a thin strip of chicken when you cut into it.

INGREDIENTS

  • 1 package firm tofu
  • 2 garlic cloves, pressed
  • 2 tbsp olive oil
  • 1/2 tsp salt
  • 1/2 lemon, zested
  • 1/2 lemon, juiced
  • 1/4 tsp cayenne pepper or 1/2 tsp red pepper flakes
  • 1/4 cup packed chopped fresh mint

DIRECTIONS

  • Cut tofu crosswise into 4 slabs. Firmly blot each slab between paper towel to remove excess water.
  • To make marinade, combine all remaining ingredients and mix well.
  • Cover tofu on all sides with marinade and place on a plate. Cover with plastic and let sit for at least 30 minutes at room temperature or overnight in the fridge.
  • Heat large frying pan on medium-high heat.
  • Remove tofu from marinade and press off excess liquid with paper towels. Reserve marinade.
  • Arrange tofu flat in frying pan. Cover tofu with another frying pan, weighing upper pan down with a full kettle or large can of tomato sauce or beans.
  • Cook for 5 minutes, reduce heat to medium and cook for another 5 until well browned.
  • Flip tofu, press and cook until browned, about 7 minutes.
  • Place tofu on serving dish. Pour remaining marinade into pan, heat briefly and use it to garnish tofu.
  • Serve over rice, quinoa or another grain and enjoy!

NUTRITIONAL INFORMATION

Makes 2 servings.

Per serving: 330 calories, 6 g carbs (1 g sugar), 26 g fat (4 g saturated), 22 g protein, 1 g fibre

Lemon Ginger Chicken Stir Fry

This was one of those use up the leftovers in your fridge kind of stir frys. I wanted to keep it really light and low-calorie as I had eaten about half a Terry’s Chocolate Orange (thanks for nothing, Mom) yesterday afternoon and was feeling pretty guilty…

INGREDIENTS

  • 1 chicken breast
  • 1 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 tsp minced fresh ginger
  • 2 leeks, sliced
  • 2 baby bok choy, chopped
  • 1 red pepper, chopped
  • 1/2 lemon
  • pepper to taste

DIRECTIONS

  • Cut chicken breast into bite size pieces and cook in olive oil over medium heat until no longer pink, about 5 minutes.
  • Add garlic, ginger and leeks and stir for 3 minutes.
  • Add bok choy and peppers and cook until softened.
  • Turn heat off, squeeze in lemon juice and grind in pepper (I like to hammer it with TONS of pepper).
  • Serve over quinoa, rice or any other grain you like!

NUTRITIONAL INFORMATION

Makes 2 servings.

Per serving: 293 calories, 21 g carbs (8 g sugar), 11 g fat, 30 g protein, 3 g fibre

Fennel, Cannellini Bean & Prosciutto Salad

I got a reservation at Noma!!! I cannot believe my luck! Noma in Copenhagen is, for the 3rd year in a row, rated the #1 restaurant in the world.

Dave and I are taking a trip to Copenhagen and Stockholm in September, so naturally we had to do a bit of research on the food we’ll be exploring over there. We marked our calendars for June 11th, 2012, reservation day for the month of September at Noma. We weren’t expecting success as an estimated 20,000 people try to get a reservation on reservation day, and we only have a 4-day window in town, but somehow, at 2 AM (10 AM Copenhagen time), after 7 minutes of Chrome browser refreshes we got through to find but a single time slot left that works for us! Lunch date at Noma on September 4th!

So because I was feeling so stoked all day, I thought I’d keep the mood light and fresh with a delicate summer salad for dinner. Fennel, cannellini beans, peas, carrots, egg and prosciutto made for a playful combination of flavours and an extraordinarily satisfying salad, packed with protein, fibre and healthy fats.

INGREDIENTS

  • 2 fennel bulbs
  • 1 can cannellini or white beans, drained and rinsed
  • 2 1/2 cups frozen peas and carrots
  • 4 eggs
  • 1 tbsp freshly squeezed lemon juice
  • 1 handful fresh dill, loosely chopped
  • 4 tsp whole grain dijon mustard
  • 2 tbsp olive oil
  • 1 clove garlic, crushed
  • 1 tsp coconut palm sugar (or white/brown sugar)
  • salt and pepper to taste
  • 8 slices lean prosciutto

DIRECTIONS

  • Discard tough outer layer of fennel and slice thinly. Submerge fennel in an ice bath and set aside for 15 minutes.
  • Bring a small pot of water to a boil and cook eggs for 9 minutes. Remove from heat immediately and plunge into cold water.
  • Meanwhile, blanche peas and carrots in another pot of boiling water for 3 minutes. Remove from heat immediately and plunge into cold water.
  • Combine fennel, peas, carrots and beans in a large bowl.
  • To assemble dressing, mix lemon juice, dill, mustard, olive oil, garlic, sugar, salt and pepper in a small dish.
  • Toss fennel salad with dressing.
  • Warm a drizzle of olive oil in large frying pan and cook prosciutto until crispy.
  • Arrange salad on serving plate, garnishing with quartered egg and prosciutto.
  • Serve and enjoy!

NUTRITIONAL INFORMATION

Makes 4 servings.

Per serving: 480 calories, 50 g carbs, 8 g sugar, 17 g fat, 31 g protein, 16 g fibre

And what to do with the fennel tops you now have lying around? Pop them in a vase and you have an instant green centrepiece!

Braised Pork Tenderloin with Baby Bok Choy

I’ve never been a huge fan of pork, but figured I’d give it another try since I’ve been reading it is one of the leanest meats out there. At 143 calories, 4 g fat (1 g saturated) and 26 g protein per 100 g (3.5 ounces), pork tenderloin is a very healthy source of protein.

INGREDIENTS

  • 1 1/3 lbs (600 g) pork tenderloin, cut into bite-size pieces
  • 2 tbsp olive oil
  • salt and pepper
  • 3 cm ginger, peeled and thinly sliced
  • 4 garlic cloves, chopped
  • 1 large leek, white part only, thinly sliced
  • 1 3/4 cup water
  • 3/4 cup dry white wine
  • 1 tbsp light soy sauce
  • 4 tsp coconut palm sugar (or white/brown sugar)
  • 4 baby bok choy

DIRECTIONS

  • Warm half of olive oil over medium heat in frying pan. Add pork, seasoned with salt and pepper, and saute until brown on all sides, about 5 minutes. Place pork on a plate and set aside.

  • Add remaining oil to frying pan with garlic, ginger and leeks. Sautee until leeks soften, about 4 minutes.

  • Add water, wine, soy sauce, sugar and pork. Bring to a boil, reduce to a simmer, cover and let braise for roughly one hour, stirring occasionally.

  • After hour has elapsed, lay bok choy over pork and leek mixture, cover and let cook until bok choy softens, about 7 minutes.
  • Remove from heat, plate with steamed rice and enjoy!

NUTRITIONAL INFORMATION

Makes 4 servings.

Per serving (excluding rice):  350 calories, 11 g carbs, 5 g sugar, 12 g fat, 40 g protein, 1 g fibre

Nut-Free Vegan Pesto Sauce

I happened across nutritional yeast at the grocery store over the weekend and remembered seeing it featured in a recent Women’s Health Magazine article. So I grabbed it, did a quick Wikipedia search and decided to give it a whirl as a parmesan and pine nut substitue in pesto sauce! I absolutely love pesto sauce and though it is nutritious it is quite high in calories. Nutritional yeast sports a cheesy and nutty flavour making it the perfect substituting for parmesan and pine nuts, slashing the pesto’s calories and fat.

 

INGREDIENTS

  • 1.5 cups fresh basil leaves
  • 2 cloves garlic
  • 1/2 cup nutritional yeast
  • 1/4 cup olive oil
  • 1/4 fresh parsley, chopped (optional)

DIRECTIONS

  • Place all ingredients into a food processor and blend into a smooth paste.
  • Throw it over pasta, pizza dough or on a sandwich and enjoy!

NUTRITIONAL INFORMATION

Makes 1 cup.

Per tbsp: 37 calories, 1 g carbs, 0 g sugar, 3 g fat, 1 g protein, 0 g fibre