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Healthy Recipes!!


BREAKFAST

Friendly Egg Muffins


  • 15 eggs (for silicone muffin pans, use 12 eggs for metal muffin tins or individual silicone cups. You can use less egg yolks and more egg white if you prefer.)

  • 1-2 teaspoons Spike Seasoning

  • 1-2 cups grated low fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat)

  • 3 green onions, chopped small (optional)

  • Chopped veggies such as blanched broccoli, red pepper, zucchini, mushrooms (optional)

  • Diced Canadian bacon, lean ham, or crumbled cooked turkey sausage (optional)

PREPARATION STEP 1 Preheat oven to 375°F. Use regular or silicone muffin pan, 12 muffin size. If using silicone pan, spray with nonstick spray. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray. In the bottom of the muffin cups layer diced meat, if using, vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into large measuring bowl with pour spout, add Spike, and beat well. Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork. Bake 25-35 minutes until muffins have risen and are slightly browned and set. Muffins will keep at least a week in the refrigerator without freezing. Egg muffins can be frozen and reheated. For best results, thaw in refrigerator before reheating. Microwave on high about 2 minutes to reheat.




LUNCH

Rotisserie Chicken Ramen


1 tablespoon olive oil 2 cups sliced mushrooms Salt and freshly ground black pepper 3 eggs 4 cups chicken broth 2 cups beef broth 2 tablespoons soy sauce 20 ounces ramen noodles 3 cups shredded store-bought rotisserie chicken 1 bunch scallions, thinly sliced Chile garlic sauce, to taste (such as Huy Fong, available near the Sriracha in grocery stores)

Directions

1. In a medium sauté pan, heat the oil over medium heat. Add the mushrooms and sauté until well browned, 6 to 8 minutes. Season with salt and pepper. Set aside. 2. In a medium pot, cover the eggs with water. Bring to a boil over medium heat. Once the water is boiling, remove the pot from the heat and cover. Let sit for 8 minutes. Run the eggs under cool water and then crack and peel. Set aside. 3. In a large pot, combine the chicken broth with the beef broth and soy sauce. Bring to a simmer over medium heat. 4. Drop the ramen into the broth and cook until tender, 4 to 6 minutes. 5. To serve, divide the ramen and broth among six bowls. Top each with 3 to 4 tablespoons cooked mushrooms, ½ cup shredded chicken, 3 tablespoons sliced scallions and chile garlic sauce to taste. 6. Cut the peeled eggs in half and place one half in each bowl. Serve immediately.




DINNER

Cauliflower Rice Bowl with Curried Lentils, Carrots and Yogurt


LENTILS 1 cup red lentils 2 cups vegetable broth or water 1 tablespoon curry powder 1 teaspoon cumin 1 teaspoon coriander Salt and freshly ground black pepper BOWL AND TOPPINGS 1 recipe prepared cauliflower rice (get the recipe) 2 carrots, peeled ½ cup Greek yogurt ¼ cup sliced scallions ¼ cup cilantro leaves 4 lime wedges

Directions

1. MAKE THE LENTILS: In a medium pot, stir the lentils with the broth or water, curry powder, cumin and coriander. Bring the mixture to a simmer over medium-low heat. 2. Simmer until the lentils are tender and most of the liquid has been absorbed, 12 to 15 minutes. Season with salt and pepper. 3. MAKE THE BOWL AND TOPPINGS: Divide the cauliflower rice among four bowls. Divide the lentils between the four bowls, scooping it on top of the rice. 4. Use a vegetable peeler to cut wide carrot “ribbons” from the whole peeled carrots. Divide the carrot curls among the four bowls. 5. Top each bowl with 2 tablespoons Greek yogurt, 1 tablespoon scallions, 1 tablespoon cilantro and a wedge of lime. Serve immediately.



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