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SBD Mexican Breakfast Bake

SBD Mexican Breakfast Bake

SBD Mexican Breakfast Bake

 

½ pound bulk chorizo sausage

¼ C. diced onions

1 C. diced bell peppers

½ C. sliced white mushrooms

2 T. minced garlic

2 C. packed chopped baby kale

12 eggs

½ C. whole milk

1 C. shredded full-fat cheddar cheese

1 C. shredded Colby Jack cheese

¼ C. chopped fresh cilantro

 

Preheat the oven to 375ºF. Lightly coat with butter a 9 × 13-inch baking dish and set it aside. Heat the sausage in a large sauté pan over medium-high heat for 6 to 8 minutes, breaking it up with a spatula as it cooks, until it is cooked through. Remove the sausage, reserving the grease in the pan. Add the onions, bell peppers, and mushrooms to the pan and cook for 3 to 4 minutes, until the mushrooms are browned. Add the garlic and cook for 1 minute, until fragrant. Add the kale and stir until wilted. Remove the pan from the heat and set it aside for 5 minutes to cool slightly. Whisk together the eggs, whole milk, and salt and pepper to taste in a large bowl. Add to the bowl the cooled vegetable and sausage mixture, half the cheddar, and half the Colby Jack. Stir to combine. Transfer the mixture to the prepared baking dish. Top with the remaining cheese. Bake for 30 to 40 minutes, until the eggs are set and the cheese is bubbling. Cut into 8 pieces. Serve warm, garnished with cilantro.

 

8 servings, 331 calories, 28g Fat, 1g Fiber

Candy Cane Cookies

Candy Cane Cookies

Candy Cane Cookies

 

2 ½ C. flour

Dash salt

2 sticks butter, softened

½ C. sugar

2 large egg yolks

1 ½ tsp. vanilla extract

12 mini-candy canes

 

Sift flour and salt into a bowl. In a large bowl, cream butter with an electric mixer. Slowly add sugar; beat until fluffy, about 4 minutes. Add yolks and vanilla; beat until smooth. Slowly add flour mixture; beat until dough comes together. Wrap in foil; chill 1 hour. Meanwhile, put candy canes in a zip-close bag and crush them. Preheat oven to 350 degrees. Roll out dough 1-inch thick, press out shapes, and place on cookie sheets. Press candy pieces on top. Bake 10 minutes, or until just golden. Remove from sheet; cool.

 

Yield:  48 servings

Calories:  73

Fat:  4g

Fiber: 0g

Raisin-Apple Stuffed Squash

Raisin-Apple Stuffed Squash

Raisin-Apple Stuffed Squash

1 acorn squash

21/2 T. maple syrup

2/3 C. cooked rice

1/2 tart apple; peeled, cored and diced

3/4 C. California golden raisins

2 tsp. chopped pecans

11/2 T. chopped onion

1 tsp. minced fresh parsley

1 tsp. melted butter

1/4 tsp. ground cinnamon

Maple syrup, as needed

 

Preheat oven to 375°F. Cut squash in half lengthwise and remove seeds. Set aside. In large bowl, mix maple syrup, rice, apple, raisins, pecans, onion, parsley, butter and cinnamon together well. Divide and spoon into cavity of squash, mounding as needed to use all the filling. Arrange on baking sheet and cover with foil. Bake 1 hour, or until tender. Drizzle with additional maple syrup. Divide and serve hot.

 

Yield: 6 servings

Calories 160

Fat: 1.5g

Fiber: 3g

Creamy Asiago Bacon Wrapped Roasted Onions

Creamy Asiago Bacon Wrapped Roasted Onions

Creamy Asiago Bacon Wrapped Roasted Onions

4/8 slices thick cut bacon

2 large onions, peeled and cut in half

2 tsp. olive oil

1 tsp. thyme, chopped

salt and pepper to taste

1 C. beef broth (or mushroom broth)

1/2 C. heavy cream

1 tsp. Worcestershire sauce

1/2 C. of asiago cheese (or parmesan), grated

 

Pre-cook the bacon until it’s starting to get cooked but it’s still soft and pliable and set aside on paper towels to cool. Wrap the onion halves with the bacon, optionally pinning it on with toothpicks, and place them in a baking dish before drizzling them with oil and seasoning with thyme, salt and pepper to taste.

Pour the mixture of the broth, cream and Worcestershire around the onions and roast in a preheated 375F/190C oven until the onions are nice and tender, about 30-45 minutes depending on how thick they are. (You may need to cover with foil if the edges of the bacon start to get too dark to prevent burning.)

Sprinkle the cheese on and bake until it has melted, just a few minutes. Option: Throw some full cloves of garlic into the pan with the sauce!

Yield: 4 servings

Calories 179

Fat 13.5g

Fiber 1.7g,

Herbed Barley and Lentils

Herbed Barley and Lentils

Herbed Barley and Lentils

1/2 C. chopped onions

2 cloves garlic, chopped

3 C. coconut water or water blended with a date

1 C. hulled barley*

1/4 C. lentils

1/2 tsp. Italian seasoning

1 T. chopped fresh dill or 1 tsp. dried

1 T. finely chopped fresh chives or 1 tsp. dried

2 T. finely chopped fresh basil or 1/2 tsp. dried

 

In a large saucepan, sauté onions and garlic in a small amount of coconut water, about 5 minutes or until soft. Add remaining ingredients and bring to a boil. Reduce heat, cover, and simmer until barley and lentils are tender and water is absorbed (about 1 hour). * Hulled barley is barley that has been minimally processed to remove only the tough inedible outer hull. Do not use pearled barley; it receives additional processing and has a lower nutritional value.

 

Yield: 4 servings

Calories: 216

Fat: 1.2g

Fiber: 12.1g

Carbs: 43g

Seedy Ranch Dressing

Seedy Ranch Dressing

Seedy Ranch Dressing

1/2 C. hemp seeds

1/4 C. raw cashews

1/2 C. unsweetened soy, hemp or almond milk

3 T. fresh lemon juice

1 1/2 T. nutritional yeast

1 tsp. coconut aminos

1 small clove garlic

1/4 tsp. black pepper

1/2 tsp. dried parsley

1/2 tsp. dried dill

 

Blend all ingredients except parsley and dill in a high-powered blender until creamy and smooth.

Additional non-dairy milk can be added if needed to adjust consistency. Add parsley and dill and pulse for a few seconds to combine.

 

Yield: 4 servings

Calories: 154

Far: 11.5g

Fiber: 1.6g

Carbs: 8g

Garlic Chicken Spring Rolls with Avocado Cilantro Sauce

Garlic Chicken Spring Rolls with Avocado Cilantro Sauce

Garlic Chicken Spring Rolls with Avocado Cilantro Sauce

1 T. olive oil

1 lb. boneless, skinless chicken

1/2 tsp. sea salt

1/4 tsp. ground black pepper

1/8 tsp. garlic powder

1 C. cooked quinoa (optional)

1 cucumber, thinly sliced

6 leaves fresh iceberg lettuce

6 rice spring roll papers

 

1 avocado, pitted and peeled

1/2 C. plain greek yogurt

1 C. unsweetened almond milk

1 cilantro bunch

1/2 tsp. garlic powder

1/2 tsp. sea salt

1 T. lime juice

 

For the Garlic Chicken Spring Rolls: Cook the chicken in olive oil over medium-high heat and season with sea salt, ground black pepper, and garlic powder. Once fully cooked, remove from heat, allow to cool, and dice. Dip one sheet of rice paper in warm water for about 3-4 seconds or hold under running water, until the paper becomes fully moistened with water. Then, lay the wrapper onto your work surface which should be clean and flat.  Near the bottom of your prepped spring roll wrapper and in the center, lay out the cucumber, iceberg lettuce, and diced chicken (and optional quinoa).   Fold the bottom over the chicken, then fold the uncovered sides inward, then tightly roll the wrapper all the way, as tightly wrapped as possible. Then repeat with the remaining ingredients. For the Avocado Cilantro Dipping Sauce: In a food processor or blender, combine avocado, Greek yogurt, almond milk, cilantro, garlic powder, sea salt, and freshly squeezed lime juice. Blend together until smooth. You can add a little more almond milk if it’s too thick.

 

Serving Size: 1 Roll w/ sauce

Calories: 202

Fat: 9.3g

Fiber:3.4g

Shrimp Spring Rolls with Spicy Almond Dipping Sauce

Shrimp Spring Rolls with Spicy Almond Dipping Sauce

Shrimp Spring Rolls with Spicy Almond Dipping Sauce

6 rice spring roll papers

1 T. olive oil

12 oz. shrimp, deveined

1/2 tsp. sea salt

1/4 tsp. ground black pepper

1 cucumber, thinly sliced

3 carrots, thinly sliced

6 leaves green leaf lettuce

12 mint leaves

 

2 T. almond butter

2 tsp. hoisin sauce

1 tsp. Sriracha sauce

1 tsp. rice wine vinegar

 

Cook the shrimp in olive oil over medium-high heat and season with sea salt and ground black pepper.  Once fully cooked and no longer transparent, remove from heat and allow to cool. Dip one sheet of rice paper in warm water for about 3-4 seconds or hold under running water, until the paper becomes fully moistened with water. Then, lay the wrapper onto your work surface which should be clean and flat.  Near the bottom of the spring roll in the center, lay out the cucumber, carrots, green leaf lettuce, fresh mint leaves, and cooked shrimp. Line the shrimp in a row. Fold the bottom over the end of the veggies and shrimp, then fold the uncovered sides inward, then tightly roll the wrapper all the way, as tightly wrapped as possible. Then repeat with the remaining ingredients. For the Spicy Almond Dipping Sauce: In a small mixing bowl, combine the almond butter, hoisin sauce, Sriracha, and rice wine vinegar. Stir until smooth. You can soften the almond butter by microwaving for 10-15 seconds, if needed.

 

Serving Size: 1 Roll, 2 T. Sauce

Calories: 105

Fat: 4.4g

Fiber: 2.2g

Blue Apple Nut Oatmeal

Blue Apple Nut Oatmeal

Blue Apple Nut Oatmeal

 

1⅔ cups water

¼ teaspoon cinnamon

⅓ cup old-fashioned rolled oats

1 cup frozen blueberries

1 apple, chopped or grated

2 tablespoons chopped walnuts

 

In a saucepan, combine water with cinnamon and oats. Simmer about 5 minutes, until oatmeal is creamy. Stir in blueberries, apples, and nuts.

 

Yield: 2 servings

Calories: 174

Fat: 6.3g

Fiber: 7.6g

Carbs: 29g

Cheddar and Bacon Grilled Cheese Sandwich

Cheddar and Bacon Grilled Cheese Sandwich

Cheddar and Bacon Grilled Cheese Sandwich

8 slices applewood-smoked bacon (6 oz)

6 ounces Cheddar cheese, at room temperature (about 1 C. grated)

4 slices (from a medium to large loaf) country bread, sliced 1/2 inch (12 mm) thick

1/4 Granny Smith apple, peeled, cored, and sliced 1/16 inch thick

2 T. unsalted butter (1 oz), at room temperature

 

Preheat the oven to 325°F (163°C). Arrange the bacon in a single layer on a rimmed baking sheet. Bake, turning it once after 10 minutes, until crisp, about 20 minutes total, depending on the thickness. Transfer the bacon to paper towels to drain. Divide half the cheese between 2 slices bread and then divide the apple slices between them. Place 4 slices cooked bacon on each sandwich, top with the remaining cheese, and sandwich with the remaining bread slices. Spread the outside of each sandwich with 1/2 T. butter per slice of bread. (You can cover and refrigerate the sandwiches for an hour or so before heating them.) Heat a large nonstick skillet over medium heat. Add the sandwiches and cook until the sandwich is golden brown and the cheese has melted, 3 to 4 minutes per side, pressing down with a spatula to flatten the sandwiches. (If the bread looks golden and done but the cheese hasn’t completely melted, arrange the sandwiches in a single layer on a baking sheet and finish them in the still-warm oven.) Transfer the grilled cheese sandwiches to a cutting board and cut them in half or, if you prefer, into bite-size pieces (about 8 per sandwich). Arrange the grilled cheese on a plate or platter and serve.

 

Yield: 4 servings

Calories: 453

Fat: .5g

Fiber: 1.2g

Garbanzo Guacamole

Garbanzo Guacamole

Garbanzo Guacamole

11/2 cups cooked garbanzo beans or 1 (15-ounce) can, no salt added, drained

2 cloves garlic

1 tablespoon lemon juice

1 avocado, peeled and cubed

11/2 fresh green chili peppers, minced

1 cup chopped tomato

3/4 cup chopped green onions

1 teaspoon Bragg Liquid Aminos or low-sodium soy sauce

2 tablespoons chopped cilantro

 

In a food processor, puree beans and garlic with lemon juice. Add avocado and chili peppers, pulsing until mixture is fairly smooth with some small chunks. Remove to bowl and stir in tomato, green onions, liquid aminos, and cilantro. Serve with raw vegetables or refrigerate in an airtight container for up to 4 days.

 

Yield: 3 servings

Calories: 261

Fat: 11g

Fiber: 13.1g

Carbs: 35g

Prosciutto-Wrapped Basil Shrimp

Prosciutto-Wrapped Basil Shrimp

Prosciutto-Wrapped Basil Shrimp

20 large frozen peeled deveined shrimp, thawed

1 T. chopped fresh basil

1 tsp. extra-virgin olive oil

1/2 tsp. lemon zest

1/2 tsp. kosher salt

1/4 tsp. red pepper flakes

1/8 tsp. freshly ground black pepper

10 (about 4 oz.) very thin slices prosciutto

Cooking spray

8 lemon wedges, for serving

 

Preheat broiler. In a medium bowl, combine the shrimp, basil, olive oil, zest, salt, red pepper flakes, and black pepper. Mix well and set aside. Lay the prosciutto slices on a large work surface, and cut prosciutto in half lengthwise so you have 20 pieces. Wrap the prosciutto around each shrimp, leaving the tail hanging out, and thread on an 8-inch skewer. Repeat with remaining shrimp for a total of 4 skewers with 5 shrimp each. Place the skewers on a broiling pan lightly coated with cooking spray. Broil the shrimp 2 minutes on each side. Serve hot with lemon wedges.

 

Serving Size: 5 Shrimp

Calories: 99

Fat: 5g

Fiber: 0g

Grilled Shrimp Cobb Salad

Grilled Shrimp Cobb Salad

Grilled Shrimp Cobb Salad

 

1/4 cup (78 ml) white wine vinegar

2 teaspoons Dijon mustard

1 ½ teaspoons honey

Small pinch of salt and black pepper

¾ cup (177 ml) light flavored olive oil

 

20 jumbo shrimp, peeled and deveined

Salt & ground black pepper

Lime or lemon zest

Lettuce of your choice

8 slices bacon, cooked

4 hard boiled eggs, cut into wedges

2 avocados, peeled and sliced

16 cherry tomatoes, halved

Blue cheese crumbles

 

To a small bowl add the vinegar, mustard, honey, salt and pepper. Whisk while drizzling in the olive oil, set aside. Preheat grill on medium high. Thread the shrimp onto skewers. Sprinkle the shrimp with salt, pepper and lime or lemon zest. Grill the shrimp for 5 minutes, or until they have a slight char. Turn and cook for a couple more minutes. Remove from the grill. When cool enough to handle, remove from the skewers. To a large serving platter, arrange the lettuce. Arrange the rest of the ingredients all over the lettuce. Serve with the dressing.

 

Yield: 4 servings

Calories: 496

Fat: 34g

Fiber: 9g

Savory Buckwheat Breakfast Bowl

Savory Buckwheat Breakfast Bowl

Savory Buckwheat Breakfast Bowl

2 C. toasted buckwheat groats

1 T. Apple Cider Vinegar

4 C. water (or Bone Broth)

Sea salt a pinch

2 T. grass-fed butter

1 onion large

8-10 chestnut mushrooms

pepper to taste

2-3 sprigs flat leaf parsley leaves only

1 egg per person

 

To prep the buckwheat groats, place them in a large bowl with 2V2 C. of filtered water and the apple cider vinegar. Cover the bowl and let it sit at room temperature for 8 to 12 hours (or overnight), then drain and rinse well. Transfer it a medium pot, add water and salt and cook for 15 minutes until the groats are soft and the water is evaporated. Take it off the heat, cover the pot with a lid and let it stand for additional 10-15 minutes Meanwhile slice the onions and mushrooms. Put a large frying pan on high-medium heat and when it’s hot add butter, onions and a pinch of salt. Salt will draw moisture out of the onions which will help with caramelizing process. Fry them slowly, stirring occasionally and not letting them burn. Once your onions look wilted and darker in color, add mushrooms and chopped parsley and sauté them for 5 minutes adding salt and pepper to taste. Now add the buckwheat and mix everything together, cook for 2 more minutes to bring all the ingredients to the same temperature and allow for the flavors to meld, taste for seasoning. In a separate frying pan, fry the eggs and top each portion with an egg.

 

Yield: 4 servings

Calories: 276

Fat: 13g

Fiber: 4g

Seared U-10 Scallops with Bacon Jam and Basil

Seared U-10 Scallops with Bacon Jam and Basil

Seared U-10 Scallops with Bacon Jam and Basil

1/2 lb. scallops preferably U-10

6 oz. bacon preferably center cut

1 cup finely chopped red onion

1/2 cup chopped grape tomatoes

1 T. sherry vinegar or balsamic

1 T. sugar

salt and pepper

olive oil

a handful of basil leaves

 

Fry up the bacon over medium heat until nice and crispy. Move to a paper towel and blot the excess grease off. Add the onion to the pan and caramelize for 10 minutes over medium heat until softened.

Add the chopped tomatoes, vinegar, and sugar, and season lightly with salt and pepper. Cook for 10 more minutes so the tomatoes can soften, and the flavors can meld together. Heat up a nonstick skillet over medium high heat. Pat your scallops dry with a paper towel, and season both sides generously with salt and pepper. Add enough olive oil to coat the bottom of the pan, then sear the scallops for about 2 minutes on each side (you don’t want to overcook these beauties)! Chop up the bacon and stir it into the onion tomato jam and serve alongside the seared scallops. Chiffonade or chop the basil leaves and sprinkle over the dish and drizzle a little bit of olive oil on the plate. Enjoy!

 

Yield: 2 servings

Calories: 544kcal

Fat: 39g

Fiber: 2g

Cheesy Ham Chowder

Cheesy Ham Chowder

Cheesy Ham Chowder

10 bacon strips, diced

1 large onion, chopped

1 cup diced carrots

3 tablespoons all-purpose flour

3 cups whole milk

1-1/2 cups water

2-1/2 cups cubed potatoes

1 can (15-1/4 ounces) whole kernel corn, drained

2 teaspoons chicken bouillon granules

Pepper to taste

3 cups shredded cheddar cheese

2 cups cubed fully cooked ham

 

In a Dutch oven, cook the bacon over medium heat until crisp. Using a slotted spoon, remove to paper towels to drain. In the drippings, sauté onion and carrots until tender. Stir in flour until blended. Gradually add milk and water. Bring to a boil; cook and stir for 2 minutes or until thickened. Add the potatoes, corn, bouillon and pepper. Reduce heat; simmer, uncovered, for 20 minutes or until potatoes are tender. Add cheese and ham; heat until cheese is melted. Stir in bacon.

 

Serving Size: 1 C.

Calories: 418

Fat: 28g

Fiber: 2g

Bruschetta with Tuscan White Beans

Bruschetta with Tuscan White Beans

Bruschetta with Tuscan White Beans

 

1 T. + 2 tsp. olive oil, preferably extra virgin

1 tsp. minced garlic

1/2 tsp. crumbled dried sage

Pinch of salt

Pinch of ground red pepper

1 C. cooked cannellini beans

1/2 C. canned diced tomatoes in juice

20 thinly sliced rounds whole wheat baguette, toasted, or whole wheat crackers

 

In a nonstick skillet, combine the oil, garlic, sage, salt, and pepper. Cook over low heat for 1 minute, or until sizzling. Add the beans and tomatoes. Increase the heat to medium. Simmer for 5 minutes, mashing occasionally with a fork, or until thickened. Spread the mixture on the baguette slices or crackers. Serve right away. The bean topping can be prepared and refrigerated several days in advance of serving. Reheat in a microwaveable dish for about 2 minutes on high power before spreading on the toast or crackers.

 

Yield: 10 servings

Calories: 84

Fat: 4g

Fiber: 1g

Tuscan Rabbit Ragu with Papparedelle

Tuscan Rabbit Ragu with Papparedelle

Tuscan Rabbit Ragu with Papparedelle

3 T. olive oil

2-3 pounds hare legs, or lamb or beef stew meat

Salt

2 cups chopped onion

1 cup minced carrot

1 cup minced celery

2 T. sage leaves, chopped

2 T. rosemary, chopped

2 bay leaves

1 handful dried porcini mushrooms, about 1 ounce, chopped

2 T. tomato paste

2 T. red wine vinegar

1 28- ounce can crushed tomatoes

1 cup red wine

Parsley and grated cheese to garnish

 

If you need to soak the jackrabbit pieces, submerge them in buttermilk overnight. The next day, hack them into large pieces with a cleaver or kitchen shears. This will make them cook faster and fall off the bone easier. Rinse the hare under cold water and pat dry with paper towels. Heat the olive oil in a large Dutch oven over medium-high heat. Brown the hare pieces well. Take your time and do this in batches. Don’t let the pieces touch each other as they brown. Salt them as they cook. When browned, set aside.

When the meat has been browned, add the onion, carrot and celery and cook, stirring occasionally, until the veggies begin to brown. Add the meat back to the pot, then the sage, rosemary, bay leaves and dried mushrooms. Mix well and allow to cook for a minute. Whisk together the tomato paste and wine and add that to the pot. Add the vinegar. Turn the heat to high to bring everything to a boil, then add the can of crushed tomatoes. Mix well, drop the heat to a bare simmer — only a few bubbles coming up to the surface — cover and let this cook until the hare meat wants to fall off the bone, up to 3 1/2 hours. When the meat is tender, fish out the bay leaves and discard. Remove the hare pieces and pull the meat from the bones. Return it to the pot. Ladle out about 1/3 to 1/2 of the sauce and put it into a food mill with a medium grate attached. Alternately, put it into a food processor or blender. Puree, meat and all. If you use a food mill you will have some dry, stringy hare meat left in the mill; discard or feed to your pets. Return the puree to the pot. Serve with pasta of your choice. I serve by putting the pasta in a large bowl, tossing it with a ladle of the sauce, then plating. I top each plate with some more sauce, then some parsley and some grated pecorino cheese.

 

Yield: 8 servings

Calories: 267 (not including pasta)

Fat: 8g

Fiber: 4g

Bacon Chicken Chopped Salad

Bacon Chicken Chopped Salad

Bacon Chicken Chopped Salad

1 package (22 ounces) frozen grilled chicken breast strips

1 cup crumbled blue cheese

3 tablespoons white wine vinegar

1 tablespoon water

1/8 teaspoon coarsely ground pepper

1/4 cup canola oil

8 cups chopped romaine

3 medium tomatoes, chopped

6 bacon strips, cooked and crumbled

 

Heat chicken according to package directions. Cool slightly; coarsely chop chicken. For dressing, place cheese, vinegar, water and pepper in a small food processor; cover and process until smooth. While processing, gradually add oil in a steady stream. In a large bowl, combine romaine, chicken, tomatoes and bacon. Serve with dressing.

 

Serving Size: 2 1/3  C.

Calories: 348

Fat: 22g

Fiber: 2g

Slow Cooker Creamy Lemon Chicken

Slow Cooker Creamy Lemon Chicken

Slow Cooker Creamy Lemon Chicken

5 chicken breasts boneless and skinless

6 tablespoons unsalted butter divided

1/2 teaspoon kosher salt

1/4 teaspoon coarse ground black pepper

1 teaspoon Italian seasoning

2 lemons juiced and zested

2 garlic cloves minced

1 cup half and half

1 tablespoon cornstarch

1 tablespoon chicken base optional, but delicious!

 

In a large cast iron skillet add 1 tablespoon of butter to melt on medium high heat. Add the kosher salt, black pepper and Italian seasoning to the chicken and add it to the pan. Cook on each side for 4-6 minutes. Add the chicken to your slow cooker. Cover with lemon juice, lemon zest, garlic and the rest of the butter in pieces (I added the lemons in the before picture just for reference. Don’t cook the lemons in the slow cooker). Cook on low for 4 hours or on high for 2 hours. In a large measuring cup add the half and half, cornstarch and chicken base and whisk well. Add the liquid, mix, and cook an additional hour on high.

 

Yield: 5 servings

Calories: 465

Fat: 25g

Fiber: 1g

Instant Pot Chicken Bacon Chowder

Instant Pot Chicken Bacon Chowder

Instant Pot Chicken Bacon Chowder

1 T. olive oil

1 yellow onion, diced

2 cups chicken broth

6 boneless, skinless chicken thighs or 2 pounds boneless, skinless chicken breasts

3 carrots

3 celery ribs

3 large Russet potatoes

1 (16 oz) bag frozen corn

1 (4 oz) can diced green chiles

1 (3 oz) package real bacon bits

1 (8 oz) package cream cheese

1 red bell pepper

4 green onions

Salt and pepper

 

Turn your Instant Pot to the sauté setting. When the display says HOT add in the oil and swirl it around. Add in the diced onion. Sauté for about 4 or 5 minutes. Pour in the broth. Let the sauté setting stay on while you prepare the rest of your ingredients.  Cut excess fat off of your chicken. Cut the chicken into 1 inch cubes. Peel and slice the carrots into ½ inch rounds. Dice the celery. Peel potatoes, if desired. Cut them into 1 inch cubes. Add chicken, carrots, celery and potatoes into the Instant Pot. Add in the frozen corn and the green chiles. Stir. Cover the pot and secure the lid. Make sure the valve is set to sealing. Set the SOUP button to 5 minutes (if you don’t have a soup button then use the manual or pressure cook button).

Dice up your bell pepper and green onion. Lay the cream cheese on the counter to get a little soft.

When the time is up let the pot sit there for an additional 5 minutes (L0:05) and then move the valve to venting. Remove the lid. Stir in the bacon, cream cheese, red pepper and onions. Once the cream cheese is melted test the soup. Add salt and pepper to taste.  Ladle into bowls and enjoy!

 

Yield: 10 servings

Calories: 398

Fat: 16g

Fiber: 4g

Cabbage and Beef Soup

Cabbage and Beef Soup

Cabbage and Beef Soup

1 pound lean ground beef (90% lean)

1/2 teaspoon garlic salt

1/4 teaspoon garlic powder

1/4 teaspoon pepper

2 celery ribs, chopped

1 can (16 ounces) kidney beans, rinsed and drained

1/2 medium head cabbage, chopped

1 can (28 ounces) diced tomatoes, undrained

3-1/2 cups water

4 teaspoons beef bouillon granules

Minced fresh parsley

 

In a Dutch oven, cook beef over medium heat until no longer pink; drain. Stir in the remaining ingredients except parsley. Bring to a boil. Reduce heat; cover and simmer for 1 hour. Garnish with parsley.

 

Serving Size: 1 Cup

Calories: 116

Fat: 3g

Fiber: 3g

Pinwheel Steak Potpie

Pinwheel Steak Potpie

Pinwheel Steak Potpie

 

2 tablespoons butter

1-1/4 pounds beef top sirloin steak, cut into 1/2-inch cubes

1/4 teaspoon pepper

1 package (16 ounces) frozen vegetables for stew

2 tablespoons water

1/2 teaspoon dried thyme

1 jar (12 ounces) mushroom or beef gravy

1 tube (8 ounces) refrigerated crescent rolls

 

Preheat oven to 375°. In a 10-in. cast-iron or other ovenproof skillet, heat butter over medium-high heat. Brown beef in batches; remove from pan. Sprinkle with pepper; keep warm. In same skillet, combine vegetables, water and thyme; stir in gravy. Bring to a boil. Reduce heat; simmer, uncovered, until vegetables are thawed. Stir in beef; remove from heat. Unroll crescent dough and separate into 8 triangles. Starting from the wide end of each triangle, roll up a third of the length and place over beef mixture with pointed ends toward the center. Bake, uncovered, until golden brown, 16-18 minutes.

 

Serving Size: 1/8 recipe

Calories: 365

Fat: 18g

Fiber: 1g

Poached Eggs on Tomato and Mushroom Toasts

Poached Eggs on Tomato and Mushroom Toasts

Poached Eggs on Tomato and Mushroom Toasts

Olive oil

2 large flat mushrooms, thinly sliced

Pinch of salt & black pepper

1 tsp. white wine vinegar

4 eggs

4 thick slices of good bread, toasted on one side

4-6 cherry tomatoes, thinly sliced

4 slices cheese

Heat a little of the olive oil and sauté the mushrooms for a minute or two and season. Set aside. Bring a shallow pan of water to simmer, add the vinegar and salt. Break one egg onto a saucer, stir the water to create a whirlpool, tip in the egg and leave to cook for 3 minutes. Using a slotted spoon, lift on to a plate. Repeat with the remaining eggs. Keep the water hot.  Heat the grill to high, arrange the mushrooms on the untoasted side of the bread, cover with the tomatoes and then the cheese, grill for 5-6 mins until the cheese has just melted. Place the toast on warmed plates. Slide all the eggs back into the hot water and leave for 30 seconds, lift out and drain on kitchen paper, then put one on top of toast. Season and serve.

Yield: 4 servings

Calories: 292

Fat: 16g

Fiber:

Zucchini “Butter” Spread

Zucchini “Butter” Spread

Zucchini “Butter” Spread

½ lb. Zucchini

½ lb. Yellow Summer Squash

¼ tsp. & 1/8 tsp. Salt, divided

1 ½ T. Butter

1 Shallot, minced

Pepper, to taste

 

Coarsely grate zucchini and squash into colander. Sprinkle with quarter tsp. of salt and toss to coat. Let sit 3-4 minutes then press firmly with a small pot lid to squeeze out as much liquid as possible. . Place a large skillet over medium heat and add the butter. Add shallots and sauté for 3 minutes, or until translucent. Add the grated squash and cook for 15 to 18 minutes, or until the squash is a creamy, buttery consistency, stirring occasionally. (If the mixture begins to scorch, add a tsp. of water to deglaze the pan and turn down the heat slightly). Add remaining salt and pepper to taste. Serve immediately or refrigerate for up to a week.

 

Yield: 4 servings

Serving Size: ¼ C.

Calories: 70

Fat: 5g

Fiber: 1g

Creamy Caesar Dressing

Creamy Caesar Dressing

Creamy Caesar Dressing

 

2 T. Lemon Juice

3 ½ T. plain low-fat Greek Yogurt

1 tsp. Dijon Mustard

3 cloves Garlic, minced

1 tsp. Worcestershire

½ tsp. Anchovy Paste

2 T. EVOO

2 T. grated Parmesan Cheese

½ tsp. Pepper

Combine first six ingredients in a food processor and pulse briefly. With processor running, slowly add the olive oil until dressing is creamy and smooth. Add parmesan and pepper and pulse just to combine.

 

Serving Size: 1 T.

Calories: 50

Fat: 4.5g

Fiber: 0g

Italian Sausage and Escarole Soup

Italian Sausage and Escarole Soup

Italian Sausage and Escarole Soup

6 ounces lite smoked sausage
2 (14-ounce) cans, or 4 C., reduced-sodium chicken broth
1/4 tsp. red pepper flakes
1 large russet potato (about 1/2 pound)
4 C. washed and chopped escarole
1/2 C. low-fat evaporated milk
2 tsp. cornstarch

Cut the sausage at an angle into slices about 1/2-inch thick and place into a medium soup pot. Add the broth and red pepper flakes and place over medium heat. Slice the unpeeled potato into 1/4-inch slices, then quarter each slice and add to the pot. Bring the soup to a simmer, cover, and cook for 10 minutes. Remove the lid, add the escarole, and simmer for 5 more minutes. Whisk together the evaporated milk and cornstarch in a small C. and add to the soup. Simmer for 3 to 4 minutes, stirring occasionally, until slightly thickened.

 

Yield: 4 servings (1 ½ C.)

Calories: 189

Fat: 4.5g

Fiber: 6g

Steakhouse Steak Salad

Steakhouse Steak Salad

Steakhouse Steak Salad

 

3/4 C. Buttermilk Scallion Dressing

2 tsp. prepared horseradish

6 C. chopped romaine lettuce

2 medium tomatoes, cored and cut into wedges

1 pound well-trimmed sirloin steak, %” thick

1/4 tsp. salt

1/4 tsp. black pepper

1 (8-ounce) package sliced mushrooms

¼ C. reduced-fat blue cheese
1/2 small red onion, thinly sliced

 

In a small bowl, whisk together the dressing and horseradish. On a large serving platter, heap the romaine in the center. Arrange the tomatoes around the edge of the lettuce. Spray a large nonstick skillet with nonstick cooking spray and place over medium-high heat. Sprinkle the steak with salt and pepper and place in the skillet. Cook until browned, about 5 minutes on each side for medium-rare. Transfer to a carving board, cover, and let rest. Add the mushrooms to the skillet and cook until they begin to brown, about 2 minutes. Add one T. water, and stir, scraping up browned bits with a spoon. Cook another 3 to 4 minutes, or until mushrooms are tender. Remove from heat. Cut the steak across the grain into thin slices. Pour dressing over lettuce and arrange the steak on top, and drizzle with the slicing juices. Spoon the mushrooms over the steak, sprinkle with the blue cheese and garnish with red onion. Serve immediately.

 

Yield: 4 servings

Calories: 250

Fat: 8g

Fiber: 3g

Orecchiette with Bacon Meatballs

Orecchiette with Bacon Meatballs

Orecchiette with Bacon Meatballs

12 ounces ground pork

4 slices bacon or uncured smoked bacon, cut into 1/2-inch pieces*

2 cloves garlic, finely chopped

1/2 tsp. ground black pepper, divided

2 – 3 T. olive oil

8 ounces dried orecchiette pasta

2 small shallots, thinly sliced

3 large tomatoes, coarsely chopped (2 C.)

4 C. kale or spinach, coarsely chopped

1/4 tsp. salt

1/2 C. shaved Parmesan (optional)

 

In a medium bowl combine pork, bacon, garlic and 1/4 tsp. of the pepper until well mixed. Using a tsp., scoop the mixture into the palm of your hand and shape into 1-inch meatballs. Pieces of the bacon should be visible. In a large skillet heat the olive oil over medium-high heat. Add half the meatballs. Cook and stir until meatballs are browned on all sides and the bacon is crisp, about 8 to 10 minutes. Using a slotted spoon, transfer meatballs to paper towel; drain. Repeat with remaining meatballs. Reserving 1 T. bacon drippings in the skillet; set aside. Cook pasta according to package directions in lightly salted water; drain. Reserving about 1/4 C. of cooking liquid. Cook shallot in reserved bacon dripping, over medium-high heat, 3 to 4 minutes, scraping the bottom of the pan with wooden spoon to release the brown bits. Return meatballs to the skillet. Add tomatoes; cook 2 to 3 minutes. Add pasta and kale; toss to combine, adding pasta liquid as needed to moisten the pasta. Season with salt and remaining 1/4 tsp. pepper. Top with Parmesan before serving.   Extra thick bacon does not work with this recipe. It’s too big for the mini meatballs and doesn’t stay incorporated into the meatballs when cooking.

 

Yield: 4 servings

Calories: 673

Fat: 37g

Fiber: 5g

Buttermilk Scallion Dressing

Buttermilk Scallion Dressing

Buttermilk Scallion Dressing

 

1/3 C. low-fat Buttermilk

2 R. Light Mayonnaise

2 T. nonfat plain Greek Yogurt

1 T. Cider Vinegar

Salt & Pepper

1 Scallion, minced

 

In small bowl, whisk together all ingredients, except green onion, until smooth. Add green onion and whisk just to incorporate.  Add 1 tsp. sugar to become a coleslaw dressing.  Add horseradish for a steak salad dressing.

 

Serving Size: 2 T.

Calories: 30

Fat: 2g

Fiber: 0g

Chicken Thighs with Caramelized Onion and Bacon Dressing

Chicken Thighs with Caramelized Onion and Bacon Dressing

Chicken Thighs with Caramelized Onion and Bacon Dressing

3 slices lower sodium less fat bacon

3 large onions, halved and sliced (3 C.)

2 C. multigrain ciabatta rolls cut into 1/2-inch cubes and dried* (2 1/2 ounces)

1/2 C. reduced-sodium chicken broth

1/4 C. refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten

2 T. snipped fresh parsley

1/4 tsp. ground black pepper

4 large skinless, boneless chicken thighs (about 1 pound)

1 T. olive oil

Preheat oven to 400 degrees F. Heat a large skillet over medium heat. Cook the bacon in hot skillet about 10 minutes or until brown and crispy, turning once. Remove and drain bacon on paper towels. Reserve 1 T. of the bacon drippings in skillet. Add onions. Reduce heat to medium-low. Cook, covered, for 13 to 15 minutes or until onions are tender, stirring occasionally. Uncover; cook and stir over medium-high heat for 3 to 5 minutes or until golden. Remove from heat. Chop the bacon. In a medium bowl combine the bacon, caramelized onions, bread cubes, broth, egg product, 2 T. parsley, and the pepper. Stir gently to combine. Divide dressing mixture among four individual 12- to 14-ounce casserole dishes; set aside. In the same skillet cook the chicken in hot oil over medium heat about 5 minutes or until browned, turning once. Place one chicken thigh on dressing mixture in each casserole. Bake, uncovered, for 15 to 20 minutes or until an instant-read thermometer inserted in stuffing registers 165 degrees F. Before serving, sprinkle with additional parsley. *Tip: To dry bread cubes, spread them in an even layer in a 15 x 10 x 1-inch baking pan. Bake in a 300 degrees F oven for 10 to 15 minutes or until cubes are dry, stirring twice; cool. (Cubes will continue to dry and crisp as they cool.) Or let bread cubes stand loosely covered at room temperature for 8 to 12 hours.

 

Yield: 4 servings

Calories: 288

Fat: 9g

Fiber: 3g

Quick and Healthy Taco Salad

Quick and Healthy Taco Salad

Quick and Healthy Taco Salad

1⁄3 C. light sour cream
1⁄3 C. low-fat yogurt
½ C. chopped cilantro, loosely packed
2 T. lime juice (about 1 lime)
1⁄8 tsp. garlic salt

1 medium red bell pepper, diced
3⁄4 pound lean ground beef
1/2 tsp. chili powder
3⁄4 C. salsa
6 C. chopped romaine lettuce
2 green onions, sliced
3⁄4 C. low-fat Mexican blend cheese
2 medium tomatoes, cut into wedges
Reduced fat tortilla strips, optional

For the dressing, combine all the ingredients in a blender and blend until smooth. For the salad, spray a large non-stick skillet with cooking spray and place over medium heat. Add diced pepper and sauté 3 to 4 minutes or until slightly softened. Add the beef and chili powder to the pan and sauté 5 to 6 minutes or until meat is well browned. Stir in the salsa and cook for one minute to combine. Remove from heat. To assemble, place 1½ C. chopped lettuce on each of four plates. Top each salad with 3/4 C. of the meat mixture. Sprinkle on ¼ of the green onions, 3 T. cheese, and 3 T. of dressing. Garnish with tomato wedges and optional tortilla strips, if desired.

 

Yield: 4 servings

Calories: 280

Fat: 14g

Fiber: 3g

Stuffing Crusted Turkey Sheet Pan Supper

Stuffing Crusted Turkey Sheet Pan Supper

Stuffing Crusted Turkey Sheet Pan Supper

1 pound fresh green beans
1 tsp. olive oil
1/4 tsp. garlic salt with parsley
1 box reduced-sodium chicken stuffing
1 T. margarine or butter
1 tsp. fennel seeds, crushed

1/4 tsp. black pepper

3 T. low-sugar raspberry jam
2 T. Dijon mustard

4 turkey cutlets, about 1/4 inch thick (about 1 pound)

 

Preheat the oven to 425°F, and place 2 racks in the oven, evenly spaced. Line 2 sheet pans with foil and set aside. In a large bowl, combine the green beans with olive oil and salt, and toss to coat. Transfer beans to one of the sheet pans. In a large bowl, combine the stuffing mix, margarine, fennel seeds, and black pepper. Boil 1 2/3 C. water, pour it over the stuffing mix, and stir lightly to combine. Let stuffing sit for 5 minutes. In a small bowl, combine the jam and mustard. Place the turkey on one of the sheet pans, spread each piece with the jam mixture, and top each tenderloin with 3A C. stuffing mix. Spray tenderloins with cooking spray and transfer pan to the top oven rack. Place the green beans on the lower rack. Bake for 17 minutes, or until stuffing is browned and turkey and green beans are cooked.

 

Yield: 4 servings

Calories: 350

Fat: 5g

Fiber: 5g

Mixed Greens with Tomato Balsamic Vinaigrette

Mixed Greens with Tomato Balsamic Vinaigrette

Mixed Greens with Tomato Balsamic Vinaigrette

 

1 Tomato

3 T. Balsamic Vinegar

2 T. minced Shallot

1 ½ T. EVOO

¼ tsp. Salt

¼ tsp. Pepper

 

5 C. Mixed Greens

¾ C. Garbanzo Beans, drained and rinsed

2 Tomatoes, sliced

1 small Cucumber, seeded, and sliced

½ C. thinly sliced Red Onions

 

Seed and chop a tomato; you should have about ¾ C.. Add remaining dressing ingredients along with tomato to blender and puree until smooth. Toss salad ingredients, divide among 4 plates and drizzle each with ¼ dressing.

 

Yield: 4 servings

Calories: 135

Fat: 6g

Fiber: 5g

Korean-Style BBQ Tacos

Korean-Style BBQ Tacos

Korean-Style BBQ Tacos

3 T. reduced sodium Soy Sauce

2 tsp. Sesame Oil

1 tsp. minced Garlic

1 tsp. minced fresh Ginger

1/8 tsp. Red Pepper Flakes

3 T. Rice Vinegar, divided

1 ½ T. plus 2 tsp. Brown Sugar, divided

12 oz. Pork Tenderloin, chopped

2 C. bagged Coleslaw Mix

2 Scallions, thinly sliced

2 T. chopped Cilantro

8 (6”) Corn Tortillas (or flour)

 

To chop tenderloin, cut in half inch thick slices. Place on cutting board and pound lightly to flatten. With sharp knife, cop into bite sized pieces. In a medium bowl, whisk together the first 5 ingredients (soy sauce through pepper flakes) with 1 T. rice vinegar and 1 ½ T. brown sugar. Add the pork, stir, and let marinate for 10 to 15 minutes. In another medium bowl, combine the coleslaw mix, green onions, cilantro, remaining 2 T. vinegar, and remaining 2 tsp. brown sugar. Set aside. Place a large nonstick skillet over medium-high heat, add half the pork (not crowding it in the pan browns it much better), and cook for 4 to 5 minutes, or until nicely browned, stirring occasionally. Set aside and repeat with remaining pork. Lightly wet the tortillas and wrap them in a dishtowel or paper towel and microwave for 1 minute, or until warm. Spoon about 1/4 C. pork into each tortilla and top with 1/4 C. slaw.

 

Yield: 4 servings

Calories: 265

Fat: 7g

Fiber: 3g

Cabbage Roll Soup

Cabbage Roll Soup

Cabbage Roll Soup

 

1 tsp. canola oil

1 C. onion, chopped

2 tsp. garlic, minced
1/2 pound lean ground beef (96% lean)

1 (14.5-ounce) can diced tomatoes
1 (8-ounce) can tomato sauce

1 (14-ounce) can reduced-sodium beef broth

2 T. red wine vinegar

1 T. brown sugar
1/4 tsp. salt

3 C. bag shredded coleslaw mix
1/4 C. instant brown rice

 

Heat the oil in a large soup pot over medium heat. Add the onion and garlic, cover, and cook for 3 minutes, or until the onion begins to soften, stirring occasionally. Push the onions to one side of the pot, add beef to the empty side, and cook until it begins to brown, breaking it up with a wooden spoon. Stir the beef into the onions and cook another 3 minutes, or until the pink color is gone. Add the next 6 ingredients to the pot (tomatoes through salt). Increase heat to high and bring to a boil. Stir in the coleslaw mix, reduce heat to medium-low, partially cover the pot, and simmer gently for 15 minutes. Stir in the brown rice, cover, and cook until tender, about 10 minutes.

 

Yield: 4 servings

Calories: 190

Fat: 4g

Fiber: 4g

Provolone and Broccoli Rabe Beef Sliders

Provolone and Broccoli Rabe Beef Sliders

Provolone and Broccoli Rabe Beef Sliders

Cooking spray

7 ounces broccoli rabe, trimmed

1 1/2 T. red wine vinegar

1 T. extra-virgin olive oil

1 tsp. sugar

1 pound 93% lean ground sirloin

1 tsp. smoked paprika

1/2 tsp. Worcestershire sauce

1/4 tsp. kosher salt

1/4 tsp. freshly ground black pepper

3 (1-oz.) slices reduced-fat provolone cheese, torn into small pieces

8 (1-oz.) whole-wheat slider buns

8 heirloom tomato slices

 

Heat a grill pan over medium-high. Coat pan with cooking spray. Add broccoli rabe; cook 5 minutes, turning occasionally. Coarsely chop. Combine vinegar, oil, and sugar in a small bowl. Add broccoli rabe; toss. Combine beef, paprika, Worcestershire, salt, and pepper in a bowl. Shape into 8 (3-inch-wide) patties. Return pan to medium-high. Coat pan with cooking spray. Add patties to pan; cook 2 to 3 minutes. Turn; cook 1 to 2 minutes. Top patties with cheese; cover and cook 1 minute or until cheese melts. Place 1 patty on bottom half of each bun; top with tomato, broccoli rabe mixture, and top halves of buns

 

Yield: 4 servings

Calories: 404

Fat: 15.9g

Fiber: 2g

Chicken and Asparagus Skillet Supper

Chicken and Asparagus Skillet Supper

Chicken and Asparagus Skillet Supper

1 pound asparagus spears, trimmed

4 boneless, skinless chicken breast halves

4slices bacon, coarsely chopped

Salt and Pepper

14.5 oz. can chicken broth (or use 1 C. Chicken Broth and ½ C. White Wine)

1 small yellow summer squash, halved crosswise and cut in 1/2-inch strips

2 T. Flour

½ tsp. Lemon Zest

 

In a large saucepan cook asparagus in boiling water about 3 minutes or until crisp-tender; drain. Immediately plunge into ice water to stop cooking; set aside. In a very large skillet cook bacon over medium heat until crisp. Remove from skillet with a slotted spoon; drain on paper towels. Drain all but 1 T. bacon drippings from skillet. Season chicken with salt and pepper. Cook chicken in hot drippings over medium-high heat about 12 minutes or until browned, turning once halfway through cooking time. Remove chicken from skillet; keep warm. Add squash to skillet; cook for 3 minutes. In a medium bowl whisk together broth, flour, and lemon peel. Add to skillet. Cook and stir until thickened and bubbly. Return chicken and asparagus to skillet. Cook about 6 minutes more or until chicken is no longer pink (170 degrees F). Sprinkle with bacon.

 

Serve with baby kale, sliced red onion, halved grape tomatoes, sprinkling of sunflower kernels and light Caesar dressing and serve on side (not included in calorie count)

 

Yield: 4 servings

Calories: 238

Fat: 9g

Fiber: 2g

Korean-Style Beef Tacos

Korean-Style Beef Tacos

Korean-Style Beef Tacos

1/3 C. sugar

5 T. lower-sodium soy sauce

1 1/2 T. chile paste (such as sambal oelek)

1 T. fresh lime juice

1 T. dark sesame oil

4 garlic cloves, minced

12 ounces flank steak, sliced against the grain into thin strips

1/8 tsp. salt

Cooking spray

8 (6-inch) corn tortillas

Quick Pickled Cabbage

3 T. sliced green onions

 

Combine first 6 ingredients in a shallow dish. Add steak to dish; cover. Marinate in refrigerator for 1 hour, turning after 30 minutes. Preheat grill to medium-high heat. Remove steak from marinade, and discard marinade. Thread steak onto 8 (8-inch) skewers; sprinkle with salt. Place skewers on grill rack coated with cooking spray. Grill 2 minutes on each side or until desired degree of doneness. Grill tortillas 30 seconds on each side or until lightly charred; keep warm. Place 2 tortillas on each of 4 plates, and divide steak evenly among tortillas. Divide the Quick Pickled Cabbage evenly among tacos; sprinkle with onions

 

Yield: 4 servings

Calories: 270

Fat: 6.3g

Fiber: 3g

Easy Breakfast Soufflé

Easy Breakfast Soufflé

Easy Breakfast Soufflé

3 Large Eggs

1 T. Granulated Sugar

1/3 C. lowfat Milk

2 T. Flour

1 tsp. Lemon Zest

1 tsp. butter

2 T. low sugar Strawberry Jam

2 tsp. Powdered Sugar

 

Preheat the oven to 375°F. In a medium bowl, with an electric mixer, beat the egg whites on high until foamy. Add sugar and continue to beat until soft peaks form. Set aside. In a separate bowl, place the egg yolks, milk, flour, and lemon zest. Beat on medium speed until smooth. With a rubber spatula, mix 1/3 of the whipped egg whites into yolk mixture. Gently fold in remaining whites. Melt butter in an 8- or 9-inch nonstick ovenproof skillet over medium heat. Pour egg mixture into the pan and cook for 1 minute, or until the edges and bottom are lightly browned. Transfer to oven and bake for 10 to 12 minutes, or until soufflé is puffed and golden. While soufflé is baking, in a small microwave- safe bowl, heat the jam and 1 T. water on high for 20 seconds, and stir. Remove soufflé from oven, dust with powdered sugar, and drizzle with jam. Marlene Says: For the fluffiest soufflé, use room-temperature eggs or run warm water over cold eggs to warm the whites before separating them. Be sure there is no trace of egg yolk in the whites before beating them, and do not overbeat. Egg whites should lift, then quickly curl down, when whites are lifted with beaters.

 

Yield: 2 servings

Calories: 215

Fat: 9g
Fiber: 0g