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A Delicious Vegetable Frittata with Video

October 3, 2011 By Fran 5 Comments

A-Frittata-for-BreakfastMaking a frittata is an easy weekend treat and the beauty of this dish is that you can use whatever vegetables and cheese you have in the house.  There’s nothing that says you have to fill your frittata with the ingredients I used.  Frittatas are perfect for those days you don’t want to make a big production of dinner.

This dish is one of those “Everything in the Fridge” deals.  You can get all of the major food groups on one plate and use up some of the produce you have in the vegetable drawer that’s begging for your attention.  Adding chicken sausage to this frittata would add a couple of points, but would add delicious flavor and texture.

Next time (maybe tomorrow!) I’m going to give it a South of the Border twist with corn tortillas, Jalapeño peppers and Salsa.

So, go ahead and whip up your own frittata.  With a beautiful salad on the side and just 7 points you have a fabulous dinner you can throw together in just 30 minutes.

My friend Stephanie of CopyKat.com has been on a mad video-making frenzy and she’s producing some great content.  She’s inspired me to start making my own recipe videos and this is the first one.  I’ve got my work cut out for me with the poor lighting in my kitchen, but I’ll get that worked out and will begin posting more video recipes soon.  Check out this video for step-by-step instructions for this Frittata recipe and please … Eat Well, Be Healthy, and Enjoy!

Print
Quick and Easy Frittata

10 minutes

23 minutes

33 minutes

Yield: 1

1 Frittata

Calories per serving: 179.4

This Frittata will cost you just 7 Weight Watchers Plus Points.

If you like a more "melty" cheesy top, add the cheese during the last 1 minute before removing from the oven.

Ingredients

8 spray(s) olive oil cooking spray

1/4 cup(s) cauliflower, Roughly Chopped

1/2 medium shallot(s), Thinly Sliced

1/4 cup(s) zucchini, Diced

1 slice(s) Canadian-style bacon, Diced

2 leaf/leaves basil, Chiffonade

1 oz low-fat shredded cheddar cheese

1 tsp plain fat-free yogurt

2 item(s) egg

4 small cherry tomato(es), Sliced

Instructions

Heat the oven to 350º

Roughly chop the cauliflower, taking care not to dice too small

Thinly slice the Shallots

Spray a small skillet with olive oil -- 4 pumps

Add the cauliflower and cook for about 5 minutes, until some pieces are turning brown

Add the shallots and cook another minute before adding the zucchini

Add another 4 pumps of olive oil spray

Add the zucchini and cook for 1 minute

Add the tomatoes and basil and top with the cheese

Place skillet on a baking sheet and place in the oven

Cook for 10 - 15 minutes or until the eggs are cooked to the desired doneness

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Filed Under: All, All Posts Tagged With: Basil, Breakfast, Cauliflower, Cheese, Diet, Easy, Eggs, Frittata, Low Fat, Points Plus, Tomatoes, Weight Watchers, Zucchini

Eggs for Dinner — Shakshuka, Try Saying that Three Times Fast

September 24, 2011 By Fran Leave a Comment

Shashuka-for-DinnerHow often do you have eggs for dinner?  I’ve found myself making eggs for dinner more often in the past 7 months, since I’ve started this Weight Watchers journey than I’ve ever done before.

Eggs are filling.  They are full of nutrients.  Eggs fit incredibly well into a weight loss program.  If you’re on Weight Watchers, one egg will cost you just 2 Weight Watchers Points Plus values.  If you’re counting calories, an egg is just 70 calories.

What a bargain!  Now, don’t get me wrong, they’re high on the fat scale, so it’s probably not a good idea to eat them everyday, but like all food — moderation is the answer.

I’ve seen recipes for the Israeli dish called Shashuka online and in cookbooks recently and just last night came across the dish twice while catching up on the blog posts that have accumulated in my  reader while I’ve been busy driving up and down the East Coast this week.  I also ran across it in a fabulous new cookbook I picked up — Plenty,by Yotam Ottolenghi.  More on that in a future post.

Cooking-Eggs-in-Tomatoes

I went to bed thinking about Shashuka and thought about the dish all day today and although the recipe was right there on page 87 and in a variety of blogs I follow, I decided to make it my own using ingredients I had hanging out in my fridge.

Having been at the beach last weekend and turning right around and heading up to Pennsylvania on business for a few days, there wasn’t much in the produce drawer that was still fresh enough to cook with, but I made it work and it was as delicious as I’d imagined it would be when I was behind my desk putting together reports and wrapping up the week before heading home for the weekend.

Eggs-tomatoes-Spices

As usual, I didn’t stay true to any one recipe.  Most of the recipes I ran across called for red and yellow bell peppers which I had in the fridge, but I wasn’t in the mood for that flavor profile, so I used a nice, hot jalapeño instead.  It gave the dish a little heat without the power of a bell pepper.

And instead of fresh tomatoes, which I didn’t have, I opened a tin of diced San Marzanos.  The result was fabulous and it paired perfectly with a couple of roasted corn tortillas.

Roasting-Corn-Tortilla

You’ve seen this trick here before … many times.  It’s the best way to heat a tortilla if you want to reduce the number of points or calories and stay away from added fat.  Just be careful — these suckers will go up in flame without warning, so they need your undivided attention.

Eggs-and-Tomatoes

When you get home from work or school after a busy day and you just don’t feel like futzing around in the kitchen, whip up a pan of Shashuka and tortillas for a satisfying meal that won’t wreck your weight loss progress.

Print
Eggs for Dinner — Shakshuka

15 minutes

30 minutes

45 minutes

Yield: 1 Serving

2 Eggs

Calories per serving: 328

~The Weight Watchers Points Plus value is 9 ~Calories 328 ~Halve the recipe and you've got a hearty brunch ~Add 1 point for each tortilla

Ingredients

1/2 teaspoon Cumin Seeds

2 teaspoons Olive Oil

1 very small Onion, sliced

2 cloves Garlic, smashed

1 Jalapeño Pepper, diced

1 12 ounce tin of plain, diced tomatoes -- preferably fire roasted

1/2 teaspoon ground Cumin

1/2 teaspoon dried Thyme or 1 sprig Thyme Leaves

1/2 teaspoon freshly ground Black Pepper

1/2 teaspoon Sea Salt

2 teaspoons Demerara or Brown sugar

2 Eggs

1/4 cup fresh Cilantro, roughly chopped, divided

Instructions

In a small pan, or casserole, dry fry the cumin seeds for 2 minutes on medium heat

Add oil

Add onion, garlic and jalapeño pepper and cook until translucent (sweat) for 1 - 2 minutes -- take care not to brown the onion or garlic

Add tomatoes, herbs (reserving a sprinkle of cilantro), salt and pepper and stir to combine

Simmer for 15 minutes, stirring and reducing the sauce until the tomatoes break down, adding water to thin the sauce if necessary

Taste for seasoning and adjust as necessary

Making a small indentation in the sauce with the back of a spoon, taking care not to clear the sauce to the bottom of the pan -- you want to cook the egg on top of the sauce, not on the pan

Carefully crack an egg onto the top of the sauce

A few inches apart, crack another egg

Cover and cook for 8 - 10 minutes, or until the egg is set and still shimmies when you move the pan

Remove from the heat, sprinkle the remaining cilantro on top and serve with roasted or steamed corn tortillas

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Filed Under: All, All Posts, Internationally Inspired Tagged With: Dinner, Eggs, Low Calorie, Tomatoes, Weight Watchers

I’m Not Perfect, I’m Not Thin…

August 10, 2011 By Fran 4 Comments

Making-ChilaquilesIt’s not easy to be in the skin we’re in.  Oh my.  Did I really just type that?  I think this is good ground work for a country song — or maybe a song for children.  Yep, that’s good.  We need to do something to help children grow up to learn good eating habits, to get away from processed food and to know more about food than the package it may come in and this post is not it.

No, this post is about the fact that I make mistakes.  That sometimes I fall.  That I get up.  That I’m human.

You know my story.  After 23 Sunday morning weigh-ins at Weight Watchers, I cook fresh food.  I don’t fry anything anymore.  I’ve used just ONE stick of butter, less than a bottle of olive oil and so little canola oil I can’t measure it in SIX MONTHS.

The amount of heavy cream I’ve consumed is less than a quarter of a cup, there hasn’t been a fried anything, and nary a potato chip or chocolate chip cookie has crossed my lips.  But as saintly as this all may sound in a world of weight loss, hear this ——> I. Am. Not. Perfect.

Two things happened on Sunday to remind me of this fact and while humbled, it’s really no surprise.  Why would I admit this on my blog?  Why would I expose my foibles, faux pas and vulnerabilities?  Because you come here to find recipes to help you on your journey to a better eating lifestyle and maybe, possibly, you like to follow my journey in the stories I can’t seem to help but share.

And now you need an explanation.

So…there I was in the bathroom, getting ready to shower and head to my Sunday morning weigh-in, but first I stepped on the scale and as I knew, in 20 minutes when I hit the scale at my local Weight Watchers, I wasn’t going to like what I saw.

I’ve lost some amount of weight in 19 of the previous 22 weigh-ins.  The other three weeks amounted to a paltry sum of less than 2 lbs. gained.  It was minimal.  Almost negligible in the world of weight loss plans.  It was something to be happy with — to be proud of.  I could be in one of the Weight Watchers commercials as one of those, “This weight loss is not typical” stories.  Well, at an average of just over 1 lb. a week, perhaps not, but in the television commercial that plays in my head, with me being the star, this is the little disclaimer that runs at the bottom of the screen.

Making-Chilaquiles

I showered, got dressed, got on the elevator to head down to the lobby to wait for my friend to pick me up to make our weekly pilgrimage to the Temple of Weight Watchers.  And I say this, my friends, as a term of endearment.  Really.

So, we head off and I am thinking in my head … oh, this is going to be the worst week I’ve had during this program.  But I’m not terribly upset.  Those weeks when I gained were not devastating, because I knew I could do better the next week, but this was going to be more than a half pound gain.  My analog scale is tough to read, even with my bifocals, so I was nervous about seeing what the “official” scale had to say.

We roll out of the car, head into the storefront and get in line.  I head to the scale where my friend and fabulous Weight Watchers leader, Sue sits, waiting to weigh me and I close my eyes.  I don’t know why.  It’s not that I can see the scale.  Things have changed at the Temple of Weight Watchers and there is no exclaiming your weight out loud.  There is no number for you or any onlookers to peek at when you step on the platform.  It’s a silent kind of thing, with the person weighing you looking at a computer screen and waiting for the electronic sticker to print out to be put into your weight loss log, but you know.  I can’t imagine there are many people that get on the scale each week not knowing whether they will lose or gain, although I never know how much it will be.

I let Sue know that I was expecting a gain as though she could make it not happen.  And I told her it would be an increase that would be more than a measly few tenths of a pound.  And it was.  I gained 1.6 lbs.  No exclamation points here.  I don’t want to make this worse than it is.  I don’t want it to invade my brain.  The amount I gained this week was exactly what I lost the week prior.  That was disappointing.  All that work for naught.  But on the other side of that scale was a new week, one in which I have full control over how things will go.  Just as I can choose my attitude each morning when I wake up, I can choose how my eating and weight loss will go.

So, I came home after the requisite stop at Trader Joe’s for fresh produce and a couple of other things and stepped into my kitchen to make a Sunday morning breakfast.  I knew I wanted to use my favorite — Corn tortillas.  I thought I’d make chilaquiles for a fabulous breakfast.  The Trader Joe’s stop was the Ah-ha! moment.  As I stopped at the cheese aisle and reach in for a package of Queso Blanco, my brain stoped and said — Wait!  You just bought a package last week!  That was EIGHT OUNCES of cheese and there was nothing but 1/2 an ounce left in the fridge at home!!  Ah-ha!  No need to question where that gain came from.  Those BLTs — Bites, Licks, Tastes really do add up and now I know.  I pulled back and did not put the cheese in my cart.  I will do without Queso Blanco this week.

Pan-of-Chilaquiles

As I said above, I make mistakes.  I’m human.  I fall down.  This was the worst breakfast I’ve had in 23 weeks.  Really.  It was awful.  I’m not 100% sure, but I have a feeling I did this on purpose.  I suspect it was a form of punishment for the gain.  It was a pan of mush and it was hardly worth eating.  It certainly wasn’t worth photographing and hated that I wasted a corn tortilla and that my breakfast wasn’t fabulous.  But I had six more breakfasts in front of me for the week, so I ate, did the dishes and moved on.  And that’s how it goes for me with this long weight loss journey.  I just keep at it and for this, I’m proud of myself.  I am able to pat myself on the back, tell myself it is just a bump in the road and tomorrow will be better.

And it is.

Rather than leaving you without a recipe, feast your eyes on this redux of a truly delicious breakfast.

French-Taco-for-Breakfast

Breakfast Tortilla
#ratingval# from #reviews# reviews
Print
Recipe Type: Breakfast
Prep time: 5 mins
Cook time: 10 mins
Total time: 15 mins
Serves: 1
A French-inspired Taco with Aji Verde
Ingredients
  • 1 6″ Corn Tortilla
  • 1 Trader Joe’s Mini Brie Bites, cut in slices
  • 1/4 ripe medium Avocado, chunked
  • 3 Cherry Tomatoes, diced
  • 1 tablespoon diced Onions
  • 1.5 tablespoons teaspoons Aji Verde Sauce, divided
Instructions
  1. Toast the tortilla until slightly charred. You can do this over an open flame, on a grill, or under a broiler pan. Keep your eye on it to make sure you don’t torch the entire tortilla.
  2. When the tortilla has toasted, heat a small skillet with 5 pumps of light olive oil spray.
  3. When hot, place the tortilla on the pan.
  4. Add the brie to 1/2 of the tortilla and let melt slightly.
  5. Add the avocado, the onions and tomatoes and cook until the avocado is warm to hot.
  6. Add a tablespoon of the Aji Verde on top of the tomato and onion mixture
  7. Fold the tortilla and hold down with the spatula
  8. Slide a remaining Aji Verde on top, remove from the pan and serve.
Serving size: 1 Tortilla Calories: 201 Fat: 12.4g Carbohydrates: 19.1g Fiber: 4.9g Protein: 6.8g
Notes

This 7 point tortilla is good any time of day. It’s a decadent breakfast, but also makes a wonderful appetizer. Cut into halves for a passed finger food.

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Filed Under: All, Breakfast, Internationally Inspired Tagged With: Aji Verde, Brakfast, Cheese, Chilaquiles, Corn Tortilla, Jalapeño, Mexican, Onions, Queso, Thin, Tomatoes, Weight Watchers

Al Fresco Tomato Sausage and Spinach Pasta Recipe

April 14, 2011 By Fran 2 Comments

Gemmini and VegetablesComing home after work and making dinner has become a fun adventure since I started this healthier eating (read Weight
Watchers) lifestyle.  Rather than coming home and “winging it,” randomly pulling out a variety of ingredients and throwing together dinner, I’m actually planning.

For those of you that have been FRANtasticFood readers or Justin.tv viewers here and here these past 4 years, you’ll be familiar with my disregard for meal planning and while that was great, and fun and decadent, it wasn’t so smart or healthy.  Oh sure, it all tasted darn good, but I never really felt “darn good” in the morning.  The quick dishes I put together were laden with fat and calories and the amount of carbs I was downing would have made King Arthur and his team of sales people very happy.  Now that I want to be sure that I optimize my meals for satisfaction and flavor, planning is something I welcome.

So this day, I pulled a couple of links of Chicken Sausage out of the freezer, put them in the fridge and and thought about how I’d use them while relaxing during the commute to work in the pre-dawn darkness.  I could grill them and serve them with creamy polenta, but my allotment of polenta would be meager.  I could panfry them and serve them with miso mashed potatoes, but it’s become a staple and I wanted something a bit different.   I could put them in a pan and turn them into a pasta with sausage, tomatoes, spinach and cheese dish.  Voila!  A dinner plan is born.

I was inspired by Mark Bittman’s Chick Peas with Chorizo and Spinach dish.  I’m a Bittman fan and caught his new show on my favorite cooking channel, aptly names — The Cooking Channel — on the Weekend.  He made an Andalusian Chickpea dish with spinach.

I decided to take the idea and make this dish instead, but with the leftover spinach I headed back into the kitchen tonight and stayed a little closer to the original, although I put my own twist on it.  I’ll post it at FRANtasticfood in a few days.  Scroll down for a sneak peek preview.

Tomatoes Al Fresco and Pasta

This is one of “those” recipes.  A recipe that’s quick, easy and delicious.  A recipe that you can whip up for a satisfying dinner on a night when you walk in the door exhausted and say, “I just don’t want to do anything but take my coat off and put my feet up.”

Not only will you be able to put your feet up after a quick 20 minutes in the kitchen, but you’ll be sitting down, feet propped  — or not — to a flavorful and savory pasta dish that will only cost you 317 calories or, if you’re counting, 8 Weight Watchers Points Plus.

Do you need to serve anything with this dish?  No, but if you want something more, a salad or grilled or steamed vegetable would be a good addition.

Chickpeas with Sausage, Spinach and Tomatoes

Spanish Chickpeas with Sausage, Spinach and Tomatoes

Do you plan your meals, or a you a “just wing it” type cook?

 

Pasta with Sausage and Al Fresco Tomato Sauce
#ratingval# from #reviews# reviews
Print
Recipe Type: Main
Prep time: 10 mins
Cook time: 20 mins
Total time: 30 mins
Serves: 4
Creating an al fresco sauce is quick and fresh. The sausage lends a balance of flavor that’s just right.
Ingredients
  • 8 ounces Barilla Gemelli Pasta or other small, thick pasta
  • 4 links fresh Chicken Sausage, sliced
  • 3 cups Fresh Baby Spinach, washed
  • 1.5 cups Cherry Tomatoes, washed
  • 2 ounces Italian Truffle Cheese or other melting cheese, grated
Instructions
  1. Bring a large saucepan of water to a boil. When the water has come to a full rolling boil, add the pasta. I don’t add salt to my water. I am of the school of thought that the sauce should flavor the pasta and that the pasta in its most natural state should taste like, well… pasta, without salt hiding its flavor.
  2. Heat a 10″ nonstick skillet and add the sausage slices, cooking to brown on all sides.
  3. Add the tomatoes and cook until they become “weepy” or soft and wrinkled. They do not need to be cooked through. This should take about 5 – 10 minutes. This is an Al Fresco style sauce, so you’ll want a few of them in an almost uncooked state.
  4. The tomatoes will continue to soften and a sauce will be created imparting the flavors of the sausage. When all of the sausage pieces are brown add the cheese and stir to combine.
  5. Add the spinach and cook until wilted.
  6. Drain the pasta, saving 1/4 cup of the cooking water. Add the pasta and reserved water to the skillet and stir to combine for another minute to cook off most of the pasta water.
  7. Remove from the heat and transfer to a bowl for serving.
Calories: 317 Fat: 8 Carbohydrates: 46 Fiber: 3.1 Protein: 16.6
Notes

This is a hearty main course that goes well with a salad. If you want to bulk up the dish, add mushrooms when cooking the sausage.

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Filed Under: All Posts, From the Silo, Internationally Inspired, Main Dishes Tagged With: Cheese, Easy, Food, Pasta, Sausage, Spinach, Tomatoes
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