Heat skillet on medium heat, coat with cooking spray and add olive oil. Add onions to the skillet and sauté for 3 – 5 minutes until tender and slightly browned. Spoon onions into a large mixing bowl.
Squeeze excess water from spinach and add to the bowl with onions.
Remove sausage from their casings. Heat skillet on medium high heat, coat again with cooking spray and add sausage meat. While sautéing, break up sausage into small pieces. Sauté sausage for 5 – 7 minutes until browned. Add sausage to the same mixing bowl.
Whisk together egg substitute, eggs and sour cream until well blended. Pour egg mixture into bowl and add the cheeses and basil. Stir ingredients together until well blended.
Coat a 9X13-inch baking dish with cooking spray. Pour egg mixture into baking dish and bake for 45 – 50 minutes until firm and browned.
At the beginning of every year, Dean always goes on a low fat/reduced carb diet to lose the pounds he had packed on during the holiday season (which for Dean starts in October with Halloween). I always start the year with giving my liver a vacation by cutting out meat, poultry fish and gluten. I then follow it up with a low calorie diet to lose a few pounds.
The next few weeks of recipes will be the inspired by our current life style shift from just low fat to also eating in a more healthful way. Hopefully, you will also be inspired and check out how tasteful a healthy meal can be.
Greek Breakfast Cups
Preheat oven 375o
Prep Time: 15 minutes
Cook Time: 45 minutes
Estimated values per serving:
Calories = 135 Fat = 4.5 grams Points: 3
1 (10 ounce) package of frozen chopped spinach – defrosted
3 cups egg substitute
½ cup green onions – chopped
½ cup low fat Feta cheese – crumbled
½ cup low fat large curd cottage cheese (pot cheese style)
½ teaspoon dill
Salt and pepper to taste
Coat a 6-cup large muffin pan with cooking spray. Squeeze the spinach to remove excess water and place in a large mixing bowl
Add egg substitute, green onions, Feta cheese, cottage cheese, dill and salt and pepper to the spinach and mix well.
Spoon spinach mixture into muffin cups.
Bake for 40 – 45 minutes until puffed and browned.
2 large cooking apples – cored, peeled and chopped
¼ cup sugar
1 teaspoon ground cinnamon
¼ cup raisins – chopped
1 ¼ cup egg substitute
½ cup skim milk
¼ cup maple syrup
½ teaspoon ground nutmeg
¼ teaspoon ground allspice
Coat a 9X12-inch baking pan with cooking spray. Add bread and toast in the oven for about 10 minutes. Remove from oven and let cool.
Heat a large non-stick skillet with cooking spray, coat with cooking spray and add apples, sugar and cinnamon. Sauté apples until soft for about 7 – 10 minutes. Remove from heat and toss with toasted bread and raisins.
In a mixing bowl, whisk together egg substitute, milk, maple syrup, nutmeg and all spice. Pour on top of apple/bread mixture. Press down on bread until it is completely moistened.
It was a crazy day so the only meal we ate at home was breakfast. On the weekends, we often make open-faced omelets for breakfast and is what we did this morning. Since, the chives in our herb planter have sprouted I included them in the omelets today but you can have fun and use whatever herbs or seasonings you like. To keep it low fat but still get the omelet to “puff”, I use 2 eggs with about ¾ cup of egg substitute. This morning I made individual omelets for each person so that we can add what we like to them but you can also make one in a large oven safe skillet and cut it into wedges as well.
Open Egg Omelets
Prep time: 5 minutes
Cook time: 15 minutes
Preheat oven 425o
2 eggs – beaten
¾ cup egg substitute
1 tablespoon chives
Salt and pepper to taste
2 ounces farmer’s cheese – crumbled
Beat eggs, egg substitute, chives and salt and pepper in a large measuring cup.
Heat 3 oven safe omelet pans (or one large oven safe skillet) on medium high heat and spray with cooking spray then pour equal amounts of egg mixture in each.
Add equal amounts of farmer’s cheese on top.
Nick’s omelet: cut small pieces from 1 slice of low fat American cheese and add on top.
Dean’s omelet: add crumbled goat cheese on top.
Dina’s omelet: spoon about 2 tablespoons of salsa on top.
Allow omelets to “set” on the bottom of each pan then transfer them to the oven and bake for about 10 minutes until cheese is melted and egg mixture does not move when you shake the pan.
Remove from oven, and, using a spatula, transfer onto individual plates and serve.