Tags: Be Fit, DSME, Easter, Eggs, lunch, nutrition, recipe, spring
1 tbsp olive oil
1 pound asparagus, ends trimmed and spears cut into 1 inch pieces
2 garlic cloves, minced
1 pint cherry tomatoes
8 ounces (half a box) whole wheat penne pasta
2 ounces pecorino cheese (½ cup grated)
½ tsp kosher salt
½ tsp black pepper
¼ cup fresh basil leaves, roughly chopped
In a large saucepan, boil water for the pasta. In a large skillet, heat the oil on medium heat and then add the asparagus; cook for 3 to 4 minutes. Add the garlic and sauté for 1 minute. Add tomatoes and cook for about 5 minutes, or until the tomatoes soften, stirring occasionally.
When the water is boiling, add the pasta and cook until al dente (see the package for directions). Meanwhile, in a medium bowl, combine the cheese, salt, pepper, and eggs; whisk to fully combine. When the pasta is cooked, drain it, reserving about ¼ cup pasta water.
Add the reserved pasta water, egg mixture, and pasta back to the saucepan. Stir in vegetables and cook on low until the sauce thickens slightly (this will only take about a minute). Top with basil and serve.
Yield: 4 servings
Nutrition Information per Serving: Calories 340 • Protein 15g • Sodium 420mg • Carbohydrate 40g • Fiber 7g • Fat 9g • Sat fat 3g
Recipe adapted from Cooking Light
Tags: Diabetes, Eggs, fritata, healthy eating, leftovers, potato, recipe
A frittata (similar to an omelet) can effortlessly transition from brunch to a quick weeknight dinner, being both elegant and easy. Add a side salad to round out your meal.
2 tbsp olive oil
4 red potatoes, peel left on, cubed
8 extra large eggs
¼ cup low fat milk or soymilk
½ cup basil, chopped
1/3 cup scallions, chopped
¼ cup grated pecorino romano or parmigiano reggiano cheese
3 ounces goat cheese, sliced into rounds
Pinch of salt and pepper
Heat a sauté pan on medium heat and then add olive oil. Add cubed potatoes and sauté, stirring occasionally, until potatoes are tender when pierced with a fork (about 15 minutes). Meanwhile in a separate bowl, whisk the eggs; then stir milk, basil, scallions, grated cheese, and salt and pepper into eggs. Turn on oven broiler.
Pour the egg mixture over the potatoes and cook on medium low heat for 3-5 minutes,
occasionally running a rubber spatula around the edges of the frittata to loosen. Frittata is ready for the broiler when eggs around the edge of the pan start to set, but the middle is still loose.
Top frittata with goat cheese rounds and place under the broiler for about 3 minutes or until eggs are set throughout. Run your spatula along the sides and bottom of the frittata to loosen from the pan and place on large plate or platter.
Yield: 8 servings
Nutrition Information per Serving:
Calories: 273 • Protein: 15g • Sodium: 327g • Carbohydrate: 18g • Fiber: 2g
Fat: 15.5g • Sat Fat: 6g
Tags: breakfast, Diabetes, DSME, easy, Eggs, leftovers, morning, oatmeal, Thanksgiving, weekday
They say breakfast is the most important meal of the day. Don’t skip breakfast if you’re pressed for time in the morning – instead try one easy breakfast ideas from Janelle Langlais, a dietetic intern with the MGH Department of Nutrition and Food Services.
Turkey, Butternut Squash & Nuts
3/4 cup Butternut squash
¼ cup or 10-15 almonds/walnuts/pecans sliced/chopped
1 tsp. cinnamon (as desired)
1/8th tsp. ginger (as desired)
2-3 oz. Turkey (or chicken) breast
- Combine squash, turkey (or chicken) and spices in a microwave safe dish.
- Microwave on high for 1 minute (keep an eye on things).
- Add nuts and spices.
- Enjoy with ½ cup of skim milk, soy milk or water as desired!
Calories: 365 • Carbs 22g • Protein 29g
Avocado and Egg Sandwich
1 Egg or 2 Egg Whites
2 Slices low-Carb whole wheat bread Or 1 Whole Wheat English Muffin
¼ Avocado sliced or ¼ cup Guacamole
2 slices of tomato
¼ cup spinach
1 slice low-fat cheddar/American cheese
- Microwave egg or egg whites in a microwave-safe dish for 1 minute or until egg is firm. Or conventionally cook egg in a frying pan on stove with Pam or canola oil.
- Toast English muffin or bread in toaster/toaster oven.
- Top egg with cheese, avocado slices/guacamole, add tomato and spinach.
Calories: 330 • Carbs 24g • Protein 23g
Blueberry Banana Overnight Oats
1/3 cup oats
2/3 cup Greek yogurt
1/3 cup soy milk, slightly overflowing
1/2 banana (1/3 if it’s particularly large)
1/4 cup blueberries
1/8 cup Granola and/or chopped nuts
- Mash banana and blueberries together in a bowl until blended together. Stir in oats, yogurt, and milk. Cover, and refrigerate overnight.
- In the morning, top with granola and/or walnuts, along with fresh berries/bananas, if desired.
Calories: 460 • Carbs 49g • Protein 20g
Tags: complete proteins, DSME, Eggs, frittata
Fans of J. R. R. Tolkien’s The Hobbit may remember the scene in the underground cavern where Gollum challenges Bilbo Baggins to stump him with a riddle. One riddle he tries describes a golden treasure inside a box with no door. The answer is an egg: the golden yolk hides inside the smooth egg shell. Until recently, eggs were criticized for their high cholesterol content and eating whole eggs was discouraged. While it’s true they do contain a large portion of the daily recommendation for cholesterol (one large egg contains around 200mg), new research has shown healthy adults can eat an egg a day without increasing their chances of developing heart disease. This is good news as, despite their humble appearance, eggs are nutritionally speaking…well…incredible.
Just like soy, eggs are an inexpensive source of high quality protein. One egg contains about 7g of protein, half of which is in the albumen or egg white. All of an egg’s fat is found in the yolk, along with a number of vitamins and minerals. Eggs are good sources of B vitamins—specifically B12 and riboflavin (Vitamin B2)—which help the body use fat, protein and carbohydrates for energy. Riboflavin is also necessary for healthy skin, hair and nails, while B12 is used in creating red blood cells. Eggs also contain choline, a nutrient that may help improve memory, and are natural source of Vitamin D—essential for healthy teeth and bones (many dairy products have Vitamin D added in).
Phew, there certainly is a lot bundled into that small package. Know what else is impressive? One egg is only 75 calories. Oh, and the idea that the quality or freshness of an egg can be determined by the color of the shell is a myth. Brown eggs are just as fresh and nutritious as white eggs (and vice versa). The shell’s color is determined by the breed of chicken that laid the egg: chickens with brown feathers typically lay eggs with brown shells, while white eggs are laid by chickens with white feathers.
Scrambled, hard boiled or mixed with veggies in an omelet—what’s your favorite egg-based dish?
Individual Zucchini Frittatas
(Recipe adapted from Gourmet Magazine)
2 tbsp olive oil, divided
3 medium zucchini, halved lengthwise and cut into thin 1/8” slices
¼ tsp salt and ¼ tsp black pepper
9 eggs, beaten
½ cup scallions, sliced
2/3 cup parmesan cheese, divided
½ cup sundried tomatoes in oil, drained and chopped
Notes: -You will need a muffin tin for this recipe.
Preheat oven to 375 degrees. Heat a sauté pan on moderately high heat; add 1½ tbsp olive oil to pan and then add zucchini slices; season with salt and pepper. Cook zucchini, stirring occasionally, until tender (about 5 minutes). Meanwhile, whisk together eggs, scallions, ½ cup parmesan cheese, and sundried tomatoes in a bowl. With remaining ½ tbsp olive oil grease 6 muffin cups of a muffin tin.
When zucchini is finished cooking, add to egg mixture; stir to combine. Pour the mixture into a greased muffin tin and bake about 10-15 minutes; sprinkle remaining parmesan on top of each frittata and broil until cheese is melted and golden, about 1-2 minutes. Run a knife along the edges of the muffin cups to loosen the frittata.
Yield: 6 frittatas
NUTRITION INFORMATION PER SERVING (per frittata):
CALORIES: 255 calories
PROTEIN: 16 g
SODIUM: 400 mg
CARBOHYDRATE: 9 g
FIBER: 2 g
FAT: 18 g Sat Fat: 5 g