Crustless spinach pie with curry
Makes 6 servings
Preparation time: quarter-hour
Cooking time: 35 to 40 minutes; software life: 10 minutes
INGREDIENTS
1 tablespoon of olive oil
1 cup finely chopped onion
3/4 cup 1% milk
2 tablespoons of flour
4 eggs
4 egg whites
1 tablespoon curry powder
3/4 tsp coarse salt
1/2 teaspoon garlic powder
1/8 teaspoon cayenne pepper
1 (10-ounce) bundle frozen chopped spinach, thawed and squeezed dry
1 cup part-skim ricotta cheese
2 tablespoons grated Parmesan cheese
Warmth oven as much as 350 levels. Warmth oil in a big nonstick skillet over medium warmth. Add onion; prepare dinner and stir 5 minutes or till tender. Take away from skillet and let cool barely. In a big bowl, whisk the milk and flour till clean. add eggs, egg white, curry powder, salt, garlic powder and cayenne pepper. Beat till clean. Add cooked onion, spinach, and ricotta; Combine nicely. Pour right into a 9-inch deep pie plate coated with cooking spray. Sprinkle with Parmesan cheese. Bake for 30 to 35 minutes, or till the highest is golden brown and the middle is ready. Let stand for 10 minutes earlier than reducing into wedges.
Per portion: 184 energy, 15 grams protein, 10 grams fats (46% energy from fats), 3.9 grams saturated fats, 11 grams carbohydrates, 144 milligrams ldl cholesterol, 456 milligrams sodium, 2 grams fiber.
Variety of carbohydrates: 1.
Spanish Spaghetti
Makes 4 servings
Preparation time: quarter-hour
Cooking time: about half-hour
INGREDIENTS
8 ounces skinny spaghetti
1 tablespoon of olive oil
2 cups chopped onion
2 teaspoons of chopped garlic
1 teaspoon dried oregano
1/2 teaspoon celery salt
1/4 teaspoon floor pink pepper
1/8 teaspoon black pepper
8 ounces 95% lean floor beef
1 2/3 cups no salt added or common marinara sauce
1/2 cup sliced pimento-stuffed olives
1/4 cup dry sherry
1 tablespoon rinsed capers
1/4 cup chopped recent parsley, divided
Cooking spaghetti based on directions (with out salt or oil). Warmth oil in a big nonstick skillet over medium warmth. Add onion; prepare dinner 4 minutes or till cooked by means of. Add garlic; prepare dinner 1 minute. Stir in oregano, celery salt, pink pepper, and black pepper. Crumble beef in pan; prepare dinner 5 minutes or till beef is browned, stirring ceaselessly. Stir in marinara sauce, olives, sherry, capers, and three tablespoons parsley. Let’s prepare dinner; Decrease the warmth and simmer for quarter-hour. Add spaghetti to sauce combination; prepare dinner 2 minutes or till cooked by means of. Sprinkle with the remaining parsley. (Tailored from Cooking Gentle journal.)
Per portion: 427 energy, 22 grams protein, 11 grams fats (23% energy from fats), 1.8 grams saturated fats, 58 grams carbohydrates, 31 milligrams ldl cholesterol, 625 milligrams sodium, 4 grams fiber.
Variety of carbohydrates: 4.
Grilled rooster with mustard tarragon sauce
Parts: Makes 4 servings
Preparation time: quarter-hour
Cooking time: about quarter-hour
INGREDIENTS
4 (6-ounce) boneless, skinless rooster breasts
1/2 teaspoon coarse salt, divided
1/4 teaspoon pepper, divided
3 tablespoons chopped shallots
3 tablespoons of Dijon mustard
2 tablespoons of pink wine vinegar
2 tablespoons of water
1 tablespoon further virgin olive oil
1 tsp chopped recent tarragon or 1/2 tsp dried
1/2 teaspoon of sugar
4 cups connoisseur salad greens (child blended greens)
Brush the grill pan with cooking spray. Warmth it on medium excessive. Sprinkle rooster evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper. Place rooster in skillet; prepare dinner 6 minutes on all sides or till cooked by means of. In a small bowl, Mix the remaining salt and pepper, shallots, mustard, vinegar, water, oil, tarragon and sugar and stir nicely with a whisk. Serve rooster over greens with sauce. (Tailored from Cooking Gentle journal.)
Per portion: 256 energy, 38 grams protein, 9 grams fats (31% energy from fats), 1.5 grams saturated fats, 5 grams carbohydrates, 109 milligrams ldl cholesterol, 683 milligrams sodium, 2 grams fiber.
Variety of carbohydrates: 0.
Turkey sloppy joes
Warmth a big, nonstick skillet over medium; Prepare dinner 1 pound floor turkey breast in 1 tablespoon canola oil with 1 chopped medium onion and 1 clove chopped garlic about 6 minutes, or till turkey is now not pink. Add 1 (8 ounces). can tomato sauce, 1/4 cup every packed darkish brown sugar and barbecue sauce, and 1 tablespoon Worcestershire sauce. Season with coarse salt and pepper to style. Simmer till it thickens. Serve on entire wheat burger buns. (Tailored from Actual Easy journal.)
Vegetable cheese platter
Warmth oven as much as 350 levels. Coat a 2-quart baking dish with cooking spray. In a big bowl, beat 4 eggs with 2/3 cup flour till clean. Add 2 (10 ounce) packages frozen chopped spinach (thawed and squeezed dry), 1 (24 ounce) container low-fat cottage cheese, 3 cups 50% low-fat cheddar cheese, 1 teaspoon coarse salt, and 1/4 teaspoon pepper. Place in baking dish, clean high. Bake, uncovered, for 1 hour or till heart is ready and a wood skewer inserted in heart comes out clear. Accompany the starter with a Romaine salad and Italian bread.