FIT Hits the PAN Friday – Caramelized Onion, Red Pepper and Zucchini Frittata

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This may be one of the easiest dishes I have ever made and according to my husband, one of the best! My friends at Skinnytaste.com knocked it out of the park yet once again. Their website has become my go-to for healthy, delicious recipes. Over the last couple of years, I have tried a ton and have not had one disappointing experience. If you have not discovered the website yet, stop reading and go there now please. My feelings will not be hurt one bit!

Rarely do I cook a dish for which I do not readily have the ingredients available. I work from home so it is not convenient for me to run out to the store during the day. You would think it would be the other way around but Bogey (my dog) and I have a nice little routine and I only get an hour for lunch. When I choose a recipe, it is usually because I have the ingredients in stock and this dish was not any different. The only semi-time-consuming part of this dish is dicing the vegetables so I did that ahead of time. According to the recipe, you can use only egg whites but I followed the original and left the whole eggs since I like the protein and vitamins in the yolk. If you are watching your cholesterol, stick to egg whites!

Enjoy!

Caramelized Onion, Red Pepper and Zucchini Frittata

Servings: 4 • Serving Size: 1/4th • Old Points: 3 pts • Points+: 4 pts
Calories: 157.7 • Fat: 9.3 g • Protein: 14.6 g • Carb: 5.7 g • Fiber: 1.6 g • Sugar: 0.8 g
Sodium: 243 mg (without salt)

Ingredients:

  • 1 white onion, thinly sliced rings
  • 1 medium red pepper, diced
  • 1 1/2 cups zucchini, diced into matchsticks
  • 4 large eggs
  • 4 large egg whites
  • 1/4 cup parmesan cheese, grated
  • 2 tsp olive oil
  • salt and fresh pepper

Directions:

Over medium-low heat, heat oil in a 10-inch skillet. Stir in onion and cook until slightly brown, about 10 minutes. Add peppers and cook 5 more minutes, then add zucchini.Season with salt and pepper and cook 3 more minutes stirring occasionally.

In a medium bowl whisk eggs, egg whites, parmesan, salt and pepper.

Add eggs to the skillet making sure eggs cover all the vegetables. When the edges begin to set (about 2 minutes) move skillet to oven. Cook about 10-15 minutes, or until frittata is completely cooked. Serve warm, cut into 4 pieces.

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FIT Hits the PAN Friday – Vegan (Tofu shhh…) Spinach Lasagna

Before you completely ignore this post because you saw the scary “t” word, hear me out! The vegan cooking experience is new to me. As I have mentioned in previous posts my husband and I are participating in the Engine 2 Diet – 28 Day Challenge. During this challenge we have had to try new ingredients so we do not end up eating salad, rice and beans for 28 days. These new ingredients include tofu. I am not a huge fan of tofu, but it doesn’t scare me like some people who shall remain nameless. My mother-in-law was coming over for dinner and I wanted to make a meal that would provide leftovers for my husband’s lunch. This recipe made enough for dinner for four plus a couple of lunches!

The flavor and texture of the “ricotta” mixture could fool anyone and we did not even miss the cheese!

To all the meat and cheese lovers: If you are brave enough to try this recipe, you will not be disappointed!

Vegan Tofu Spinach Lasagna

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Photo: The Vegan Table

SERVINGS

8 to 10

INGREDIENTS
1/2 to 1 pound (225 to 455 g) lasagna noodles
2 packages (10 ounces, or 280 g, each) frozen, chopped spinach, thawed and drained
1 package (16 ounces, or 455 g) firm tofu (not silken)
1 tablespoon (13 g) granulated sugar (optional)
1/4 cup (60 ml) nondairy milk (such as rice, oat, soy, almond, or hazelnut), or as needed
1/2 teaspoon garlic powder or 2 peeled garlic cloves
Juice from 1/2 lemon (about 2 tablespoons [30 ml])
2 tablespoons (5 g) minced fresh basil (about 20 leaves)
1 teaspoon (6 g) salt (or to taste)
4 to 6 cups (980 to 1470 g) tomato or pasta sauce of your choice

DIRECTIONS
Preheat oven to 350 degrees F; (180 degrees C, or gas mark 4).

Cook lasagna noodles according to package directions or use “no-boil” lasagna noodles. Drain and set aside.

Squeeze as much water from spinach as possible and set aside. (If using fresh spinach, blanch first.)

Place tofu, sugar (if using), milk, garlic powder, lemon juice, basil and salt in a blender or food processor and blend until smooth. The tofu “ricotta” should be creamy but still have body.

Transfer to large-size bowl, and stir in spinach. Continue tasting until you get amount of salt just right.

Cover bottom of 9 x 13-inch (23 x 33 cm) baking dish with a thin layer of tomato sauce, then a layer of noodles (use about one-third of noodles). Follow with half the tofu filling. Continue in the same order, using half the remaining tomato sauce and noodles, and all remaining tofu filling. End with remaining noodles, covered by remaining tomato sauce. Bake for 40 to 45 minutes, until hot and bubbling.

SERVING SUGGESTIONS AND VARIATIONS
Add meatless meat crumbles to your tomato sauce for more texture and body. For more cheesiness, add shredded nondairy mozzarella cheese to each layer.

This recipe is also great for making stuffed shells. To do so, stuff pasta shells with the tofu ricotta from this recipe, place them in a baking dish, pour on tomato sauce and bake in a 350 degrees F (180 degrees C, or gas mark 4) oven for 20 to 30 minutes.

Excerpted from The Vegan Table by Colleen Patrick-Goudreau. © Fair Winds Press 2009

FIT Hits the PAN Friday – Plant-Strong Pizza

My husband and I are on Day 5 of the Engine 2 Diet – 28 Day Challenge. Eating healthy is not a chore but doing it without any animal products has been a bit more challenging. We did not realize how much cheese is in the foods we eat! Sometimes, it is not even visible in the main ingredients. Overall, we have enjoyed this challenge and hope to maintain this lifestyle after the challenge is complete.

Pizza is a staple in our house. We almost always make it at home unless we make a special visit to a local pizzeria, Marchello’s. After eating their pizza we could not even consider pizza from a chain restaurant. If you had told me I would eat pizza without cheese at any point in my life, I would have laughed at you. Yet pizza without cheese is our only option on the Engine 2 Diet. We decided to get creative the other day and make a plant-strong pizza; here is what we came up with!

Side note: We were in a hurry when we purchased our pre-made crust and just grabbed Boboli Whole Wheat. This crust is not Engine 2 approved as it contains cheese and milk. We have since purchased an approved crust at Whole Foods. For a list of approved foods go here.

Cafe’ Ivey Plant-Strong Pizza

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Serves 8
Nutrition info may vary depending on your product choices and toppings
Calories 141/Fat 4 g/Sugar 3 g/Protein 6 g/Sodium 217 mg/ Cholesterol 0 mg

Ingredients

1 Boboli Whole Wheat Pizza Crust or Engine 2 approved crust of your choice
1 cup Whole Foods 365 Marinara Sauce or Engine 2 approved sauce of your choice
1 large portobello mushroom cap diced
1 cup zucchini or yellow squash diced
1 oz sliced jarred banana pepper rings
1/2 red pepper diced
1/2 cup onion diced (we used a mix of red and sweet yellow)
1 cup fresh spinach
1 oz raw cashews finely grated (I used a coffee grinder but a food processor would also work)

Directions

Preheat the oven to 450 or temperature on pizza crust directions
Spread the sauce evenly over the entire crust
Layer the spinach over the sauce
Spread the rest of the vegetables evenly over the entire pizza
Sprinkle the grated cashews evenly over the entire pizza
Bake for 8-10 minutes or follow direction on pizza crust package
Once finished baking, remove from oven and let pizza sit for about 5 minutes
Slice and serve!

You can use any vegetable combination for this pizza to make it your own! Get creative!

For more Engine 2 Diet Recipes, check out their website. If you would like to join in on our challenge, check out my page on Facebook!

 

 

FIT hits the PAN Fridays – Turkey Stuffed Peppers

I love to cook! However, lately I have been super busy and super lazy so no new and exciting recipes have come out of my kitchen. I made this recipe awhile back and it was a hit!

Of course, it is from SkinnyTaste (my favorite recipe site).

Thankfully, I had all the ingredients on hand so I did not modify the recipe. TGIF!

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Turkey Stuffed Peppers
Gina’s Weight Watcher Recipes
Servings: 6 servings (1/2 pepper) • Time: 55 minutes • Old Points: 4 • Points+: 5
Calories: 184.7 • Fat: 2.3 g • Protein: 20.8 g • Carb: 20.2 g • Fiber: 1.6 g  

Ingredients: 

  • 1 lb lean chopped turkey meat
  • 1 garlic, minced
  • 1/4 onion, minced
  • 1 tbsp chopped fresh cilantro or parsley
  • 1 tsp garlic powder
  • 1 tsp cumin powder
  • salt to taste
  • 3 large sweet red bell peppers, washed
  • 1 cup fat free chicken broth
  • 1/4 cup tomato sauce
  • 1 1/2 cups cooked rice
  • Olive oil spray
  • 1/4 cup reduced fat shredded cheese

Directions:
Heat oven to 400°. Spray a little olive oil spray in a medium size saute pan and heat on a medium flame. Add onion, garlic and cilantro to the pan. Saute about 2 minutes and add ground turkey. Season with salt and garlic powder, and cumin and brownmeat for several minutes until meat is completely cooked through. Add 1/4 cup of tomato sauce and 1/2 cup of chicken broth, mix well and simmer on low for about 5 minutes. Combine cooked rice and meat together.

Cut the bell peppers in half lengthwise, and remove all seeds. Place in a baking dish.Spoon the meat mixture into each pepper half and fill it with as much as you can.Place all stuffed pepper halves on the baking dish and pour the remainder of the chicken broth on the bottom of the pan. Cover tight with aluminum foil and bake for about 35 minutes. Top with shredded cheddar cheese and enjoy.