Baked Ham and Broccoli
Preheat oven 375o
Prep Time: 10 minutes
Cook Time: 45 minutes
Estimated values per serving:
Calories = 310 Fat = 7 grams Points: 6
1 onion – chopped
1 pound ham steak – diced
1 pound broccoli florets – cut into small pieces
6 cups cubed Italian bread
1 ½ cups skim milk
1 ½ cups egg substitute
1 tablespoon Dijon mustard
½ teaspoon chervil
1 cup shredded low fat cheddar cheese
- Spray a 9 X 13 inch baking dish with cooking spray.
- Heat a non-stick skillet on medium high and spray with cooking spray. Add chopped onion and sauté for about 5 minutes until softened. Then add ham and brown.
- Spoon onions and ham into a large bowl and then add broccoli and Italian bread, cheese and toss.
- In a medium bowl, whisk together milk, egg substitute, mustard and pepper.
- Pour egg mixture over bread mixture and stir.
- Pour into baking dish.
- Bake in the oven for 40 to 45 minutes.
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.
Estimated Values per serving:
American cheese omelet calories = 190 Fat = 9
Goat cheese omelet calories = 220 Fat = 11
Salsa omelet calories = 170 Fat = 5
There are a lot of recipes that I can alter so that they are almost completely fat free but I am no genie; fat free egg salad, using real eggs, just doesn’t exist. However, you can cut 50% of the fat in egg salad just by using all of the egg whites and only half of the egg yolks (which is where all of the fat grams exist). Also, a food processor purees the eggs so well that very little mayonnaise is necessary. So if you are left with a lot of hard boiled eggs, don’t throw them away and try this instead.
Prep time: 15 minutes
Refrigeration time: at least 1 hour
12 hard-boiled egg whites
6 hard-boiled egg yolks
1 tablespoon low calorie mayonnaise
½ teaspoon salt (or more as per your liking)
¼ teaspoon pepper
¼ teaspoon celery seed
1 tablespoon vinegar
1 tablespoon sugar
2 celery stalks – chopped
2 scallions – whites and greens chopped
- Place egg whites and yolks in a food processor and puree until smooth. Remove from food processor and place in a mixing bowl.
- Add mayonnaise, salt, pepper, celery seed, sugar, celery and scallions and fold into egg mixture.
- Refrigerate at least 1 hour or overnight.
NOTE: if you like egg salad to be chunky instead of smooth, use the pulse button on the food processor and chop until desired texture.
Estimated Values per serving:
Calories = 100 Fat = 6 grams
I’ll be out-of-town tonight so I won’t have a recipe to share but…Did you know? When a recipe calls for beating egg whites to a stiff peak, never try to using egg whites from a container, they won’t beat into stiff peaks. Instead, use real egg whites at room temperature or powdered egg whites. Powdered egg whites work every time and I don’t feel bad wasting the yolks so I prefer that method but either one works.