Michael's Savory Crab Meat Egg Scramble

This morning, Michael got up and did not just automatically reach for that box of cereal. Instead he put on his creative Chefing hat and got to work! The nutrition facts were made at Calorie Count. Enjoy.

Savory Crab Meat Egg Scramble

Ingredients:

3 or 4 eggs, beaten for scrambling (or equiv egg substitute)
1/2 cup surimi (faux crabmeat) chopped
1 Tbsp. fat free half-and-half
1 Tbsp. Dijonaisse mustard
1 thick slice onion, minced
1 tsp. dried parsley flakes
1 tsp. canola oil
1 spray round the pan with butter-flavored cooking spray
salt and pepper to taste

Directions:

In a mixing bowl, combine the egg, salt and pepper and half-and-half and blend well.

Add butter spray and oil to a nonstick fry pan.  Add minced onions to the pan and cook over medium heat until the onions become translucent.  

Add the beaten egg mixture.  As the eggs begin to cook, sprinkle them with the parsley flakes.  

Just as the eggs begin to firm up in the pan, stir in the Dijonaisse mustard, then add the chopped faux crabmeat and stir it in as the eggs finish cooking.

Serve with a side of sliced ripe strawberries or a fresh cut melon slice. 

 Makes two generous servings.

Meganr’s Yellow Squash and Tomato Chutney Frittata

Frittata recipes are a little loosy goosy. Mix and match seasonings based on your preference for that day. Meganr says the cast-iron skillet is necessary for a perfect frittata and an investment that is worth every penny. The nutrition facts were made at Calorie Count.

Meganr’s Yellow Squash and Tomato Chutney Frittata

four servings

Ingredients:

6  eggs (at room temperature)

¼ cup  water
½ cup tomato chutney

½ tsp oregano, dried

½ tsp basil, dried

½ tsp thyme

Pepper to taste

3 garlic cloves, minced

6 tbsp Parmesan cheese

2 tbsp olive oil 

2 cups yellow squash, diced

½ cup onions, minced (or 2 green onions)

Directions:

Preheat your oven to 500 F.

In a medium mixing bowl, beat the eggs, chutney, water, herbs, and garlic. Add the Parmesan and mix well.

In a large cast-iron skillet, sauté the yellow squash and onions in the olive oil for 3 - 5 minutes, or until tender.

Before adding the egg mixture to the pan, make sure the sauté mixture is evenly spread across the bottom of the skillet. Then add the egg mixture, but do NOT mix or scramble, and cook for about 6 - 9 minutes or until the edges of the frittata are starting to separate from the sides of the pan.

Then place the pan in the preheated oven and bake for another 5 minutes or so, until the center of the frittata is fully cooked. Remove from the oven, let set a few minutes, slice and serve.

Michael's Skillet Frittata with Spinach and Cheese

Michael's recipe makes a nice skillet sized frittata that is so fast, you can make it on the most hectic of evenings. The nutrition facts are at Calorie Count!

Frittata with Spinach and Cheese

Ingredients:

2 Tbsp. extra virgin olive oil
1 onion, finely chopped
6 large eggs, beaten
1 lb. spinach, stems removed, washed and blanched, squeezed dry and finely chopped
salt and black pepper, to taste
1/4 cup grated cacio (sheep’s milk cheese from Rome)
1/4 cup freshly grated Parmigiano-Reggiano

Directions:

Squeeze the spinach dry and finely chop.
In a 9-inch skillet, heat the olive oil over medium heat. Add the onions and cook, stirring, until soft, about 5 minutes.

In a mixing bowl, combine the eggs, spinach, salt and pepper, to taste. Add the cheeses and mix well to combine. Pour this mixture into the skillet and cook until the bottom has set, about 5 minutes.

Holding a flat lid over the skillet, turn the fritatta over onto the other side and slide back into the skillet. Cook 5 minutes more and serve immediately.

EASY! ..and very tasty.

Janice's Healthy Egg Scramble

Get your day off to a fabulous and filling start with this delicious breakfast. You can check off at least two servings of your day's veggies with this 192* calorie dish. When served with a slice of whole grain bread spread with a bit of jam it will keep you going strong til lunch.

* If you do not want to add oil at all, reduce the calories by 44. You can simply steam saute the onions, peppers, and veggies in a little water (about 1 tablespoon to start). You are not really sauteing as the word implies the use of oil, but we will throw caution to the wind and say that sauteing in water is a far healthier way to saute for those that need to reduce fat in their diet. Add more water a little bits (a teaspoon or so) at a time as it evaporates and stir until the veggies are softened - a short time left alone in the pan after evaporation with very little stirring will give you some nice browned bits and make it as visually appealing as the traditional olive oil saute. The World's Healthiest Foods suggests that it is better to add the olive oil after cooking anyway as it's properties are compromised when heated.

The nutrition facts for this recipe can be found at Calorie Count!

Healthy Egg Scramble

before adding the eggs

Serves one

Ingredients:

1/4 cup or more of chopped onions
1/4 cup or more of chopped sweet red pepper
1 t habanero olive oil
1 cup or more of torn fresh spinach
1/8 t or more of turmeric
2 good quality eggs, beaten well with a fork

Directions:

Coarsely chop the onions and sweet red pepper. I like to have it sit a few minutes as research suggests that there is a chemical reaction when onions and garlic are cut and exposed to air that allows a health-promoting allicin to form.

Add one teaspoon of olive oil to a good non-stick pan and bring to a shimmer over medium heat. Add the onions and sweet red pepper - stir occasionally until the onions start to turn translucent. Sprinkle with turmeric and stir one minute. I use more, but if you are new to turmeric, start with 1/8 of a teaspoon. Turmeric is one of the foods and herbs that work wonders for my arthritis. Add a cup or two of torn spinach and saute until wilted. Finally add two eggs (if you can't get good eggs from a farmers market, try looking for Country Hen eggs or any free range eggs) and scramble til you get the consistency you like. 
Remove from heat. You can drizzle with more olive oil after cooking or use more to saute if you need more healthy fat in your day. Incredibly aromatic way to start the day.  

Notes:

Try folding the egg scramble inside of a slightly warmed tortilla.

Don't add cheese - I've tried it and it competes with rather than enhancing the other flavors, this may be due to the turmeric.