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

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Vegetarian Lasagna

I hope everyone had a super fun Canada Day! Sorry I haven’t posted in a while – Dave and I spent the long weekend in Vancouver so I was away from my kitchen. Naturally I spent most of the trip doing research for Just Indulgence (read: I gorged myself at every restaurant). We had jumbo prawn garnished cesares, raw oysters, coconut curry, congee, fried rice, chow mein, wonton soup, miso baked tofu, tuna tataki, decadent sushi rolls, green tea ice cream, parsley and truffle fries, smoked salmon salad rolls, bean salads, oatmeal chocolate chip cookies, antipasto plates, BBQ chicken, saffron rice, mango jicama salad, lemon baked cauliflower, raspberry cake with cream cheese frosting, rice crispy squares, omelets, huevos rancheros and organic raspberry rhubarb pie with vanilla gelato, to name a few…

Here’s a lasagna post I meant to make last week before I got caught with my mouth full in Vancouver:

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Lasagna is a bit of a pain in the a** to make, but it’s so worth it in the end. To help with time I chopped all the veggies the night before so it was much faster to get cooking after work.

INGREDIENTS

  • 1/2 cup sun-dried tomatoes (not oil-packed)
  • 1 tbsp olive oil
  • 1 medium red onion, chopped
  • 2 cloves garlic, minced
  • 1 cup diced red pepper
  • 1 cup diced zucchini
  • 3 cups sliced mushrooms
  • 1/2 tsp dried basil
  • 1/2 tsp oregano
  • 1/2 tsp thyme
  • 1/2 tsp marjoram (optional)
  • 1/4 tsp rosemary
  • 1/4 tsp sage
  • 22 oz/700 ml low sodium pasta sauce
  • 19 oz/540 ml can diced tomatoes
  • 1/3 cup fresh basil, chopped
  • 1 tbsp balsamic vinegar
  • 1/2 tsp ground pepper
  • 2 cups low fat ricotta cheese
  • 1 cup light feta cheese
  • 300 g spinach
  • 3 egg whites
  • 12 whole wheat lasagna noodles
  • 1 1/2 cups shredded light mozzarella cheese

DIRECTIONS

  • Soak sun-dried tomatoes in 1 cup boiling water, while you prepare sauce.
  • Heat olive oil in large pot over medium-high heat. Add onion and garlic, stir until softened, about 5 minutes.
  • Add red pepper, zucchini and mushrooms and stir until softened, about 5 minutes.
  • Add dried spices, pasta sauce, diced tomatoes, basil, vinegar, pepper and drained and diced sun-dried tomatoes. Bring mixture to a boil, reduce temperature and let simmer for 20 minutes.
  • Cook lasagna noodles as per package instructions.
  • Mix ricotta, feta, spinach and egg whites in a medium bowl.
  • Spread a thin layer of tomato-veggie mixture over bottom of 9″ x 13″ oil-sprayed lasagna dish. Cover with 4 lasagna noodles, followed by 1/3 of remaining tomato-veggie mixture, 1/3 ricotta mixture, and 1/3 mozzarella. Repeat. Finish with 4 lasagna noodles, remaining tomato-veggie mixture and mozzarella
  • Cover with foil and bake at 350 degrees Fahrenheit for 30 minutes. Remove foil and bake for another 15 minutes.
  • Let cool for 15 minutes, plate and enjoy!

NUTRITIONAL INFORMATION

Makes 8 servings.

Per serving: 358 calories, 38 g carbs (11 g sugar), 13 g fat, 23 g protein, 6 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

Red Pepper Egg Cups

Last night the girls came over for brunch… though it was dinnertime… so really it was brinner, or a dunch… whatever it was, it was darn delicious. We had a super fun time cooking, catching up and sharing healthy secrets. Sophia in particular brought over these amazing gluten-free brownies made from black eyed peas, which I will definitely be trying out in my own kitchen in the near future. My contributions to the evening were banana apple pumpkin muffins and these roasted red pepper egg cups – a total experiment that turned out beautifully. The roasted red peppers softened right up and caramelized into a certain sweetness that complimented the savoury attributes of the onions, spinach, egg and cheese.

INGREDIENTS

  • 2 large red bell peppers
  • 4 whole eggs (or 8 egg whites)
  • 1/4 cup chopped onions
  • 1/4 cup chopped spinach
  • 1/4 cup shredded cheddar cheese
  • Salt and pepper to taste

DIRECTIONS

  • Cut peppers in half height-wise, seed and arrange on baking sheet covered in aluminum foil.
  • Crack an egg into each half.
  • Top with onions, spinach, cheese, salt and pepper.
  • Bake at 375 degrees Fahrenheit for 20 minutes.
  • Remove from oven and enjoy!

NUTRITIONAL INFORMATION

Makes 4 servings.

Per serving: 119 calories, 7 g carbs, 3 g sugar, 7 g fat, 9 g protein, 2 g fibre

Along with our delectable eggs we enjoyed this beautiful fruit salad compliments of Sophia and a fresh batch of gluten-free Banana Apple Pumpkin Muffins.