Sandy's Kitchen: eggs

Showing posts with label eggs. Show all posts
Showing posts with label eggs. Show all posts
Here is an easy meatless weekday meal! Just mix all the ingredients together in a bowl, pour it in a casserole dish and bake! Easy, easy, peasy! Not to mention this screams comfort food that the entire family would love! 

Broccoli Cheese Casserole

1/4 cup egg beaters (1/8 Leanest Lean)
1 1/2 cups broccoli (3 Greens)
4.5 oz 1% cottage cheese (3/8 Leanest Lean)
1/2 tsp Mrs Dash garlic and herb seasoning (1 Condiment)
2 tbsp grated reduced fat parmesan cheese (1 Condiment)
1/2 cup shredded reduced fat cheddar cheese (1/2 Lean)
1/2 tbsp light butter (1/2 Healthy Fat for the cottage cheese and egg beaters)

Preheat oven to 350 degrees. Combine all ingredients in a bowl except parmesan cheese and shredded cheddar cheese. Pour into a casserole dish sprayed with non stick cooking spray. Bake for 40 min. Sprinkle cheddar cheese and parmesan cheese on top. Bake an additional 20 minutes.

1 Serving with
 1 Lean, 3 Greens, 2 Condiments and 1/2 Healthy 
per Serving

(No additional Healthy Fat needed)

I am down 12 pounds so far since re-starting my weight loss plan after having my baby Harrison. I still have a long way to go, but at least I am 12 pounds lighter than what I was before! I know I am on my way to a healthier me and my motivation for losing all this weight is my son! So let's do this together because it sure is one difficult journey all alone!

Now for this yummy recipe I threw together at the last minute since I had some left over shrimp and zucchini to get rid of. It turned out really yummy if I do say so myself. The best part about this recipe is that it is so  versatile. You can use a variety of different meats, seasonings, cheeses and laughing cow cheese wedges. Delish!

Shrimp Veggie Quiche

3 1/2 oz shrimp, cooked with tails removed (1/2 Leanest Lean)
1/2 cup egg beaters (1/4 Leanest Lean)
1/4 cup reduced fat shredded cheddar cheese (1/4 Lean)
2 light laughing cow cheese wedges (1 Healthy Fat)
1 cup zucchini, chopped (2 Greens)|
1/2 cup canned Italian diced tomatoes, drained (1 Green)
1/2 tsp Mrs Dash garlic and herb or salt free seasoning of choice (1 Condiment)
1/8 tsp black pepper (1/4 Condiment)
1 tbsp reduced fat parmesan cheese (1/2 Condiment)

Preheat oven to 375. Spray a casserole dish with non-stick cooking spray. Combine all ingredients in a bowl. Pour into prepared dish. Bake for 30 to 35 minutes. Easy peasy :)

1 Serving with
1 Leanest Lean, 3 Greens, 1.75 Condiments and 1 Healthy Fat

My mom is from Thailand and she used to make this all the time when I was growing up. Everyone in my family still eats these type of eggs quite regularly, usually with rice or sticky rice. We simply call it Thai eggs. Not that the Thai people invented it, but because of the one simple ingredient, Thai sauce or fish sauce. Thai sauce or fish sauce is commonly used in in Thailand and it is a savory flavor that is found in traditional Thai cooking. This is the kind I used below, but you can use any brand you like.

 I really can't believe one of my favorite dishes growing up is on plan, but not without one slight modification. Usually, the eggs are fried in a little oil. I just used canola cooking spray. You can add other ingredients as well such as chopped onions, green onions, tomatoes, etc. No need for salt since fish sauce is salty enough. I like my eggs plain which is what is pictured below. It is so easy and simple to make! Enjoy!

Thai Eggs

3 eggs (1 Lean)
2 tsp fish sauce ( 2/3 Condiment)
1/8 tsp pepper (1/4 Condiment)
Cooking Spray

1 tbsp chopped onion (1 Condiment)
1/2 cup diced tomatoes (1 Green)
1/2 cup diced red or green peppers (1 Green)
1/4 cup green onions (1/2 of 1 Green)

Whisk together eggs, fish sauce, and pepper until combined. Add any other additional ingredients, if desired. Generously spray a non-stick medium sized frying pan with cooking spray. Place pan over medium-high heat. Add egg mixture to hot pan. Let eggs sit in pan until cooked (like you would when making an omelet). Flip eggs over and cook the other side. Enjoy!

1 Serving with
1 Lean and 1 Condiment
(Not including additional options)

I made this over the weekend and I fell in love with it! I already made it twice in a row! Yes, it was that good! I took the basic chili recipe that I use often which is ground beef, diced tomatoes, taco seasoning and laughing cow cheese. I used laughing cow cheese to make the chili creamier. You can also use reduced fat cream cheese. I mixed everything together and spread it on an omelet. Wrapped it up like a burrito and then topped it with chipotle salsa. It was delicious! My father always eats his eggs with picante sauce while others in my family eat their eggs with ketchup. I always thought they were crazy for ruining their eggs and ate my eggs plain with just salt and pepper. Now I know I have been missing out all those years! Eggs taste so yummy with salsa, especially chipotle salsa! Give this recipe a try for a little variety. Enjoy the recipe!

Creamy, yummy chili inside!

Mexican Beef Egg Burrito

2.5 oz 93% lean ground beef, cooked (1/2 Lean)
1 light laughing cow cheese wedge (1 Condiment)
1/4 cup rotel tomatoes or diced tomatoes (1/2 Green)
1/2 tsp taco seasoning (1 Condiment)
1 cup egg beaters  or egg whites (1/2 Lean)
1 tbsp chipotle salsa (1 Condiment)

Add cooked ground beef, tomatoes, laughing cow cheese and taco seasoning in a small skillet. Stir until combined over medium heat. Set aside.

Spray a non-stick skillet with cooking spray. Add egg beaters and cook over medium high heat. When one side is done, flip to cook the other side like an omelet.

Place the omelet on a plate. Add ground beef mixture to the center and fold one side over the meat mixture. Then fold the other side over the meat to form a burrito. Top with 1 tbsp of salsa.

Makes 1 Serving
Each serving provides
1 Lean, 1/2 of 1 Green, and 3 Condiments

Add 2 1/2 Greens such as 1 1/4 cup roasted sweet bell peppers to complete your Lean and Green meal

Egg Foo Who? Egg Foo Young! This is another dish I have never tried in Chinese restaurants nor have I ever attempted to make it at home. I have made a much simpler dish similar to this one, but without all the veggies and meat. My mother calls it Thai eggs and we used to eat it with sticky rice or white rice. Can we say carb city? That dish only has two main ingredients which are eggs and fish sauce cooked in a little bit of oil. Ooooh soooo good and soooo simple! It is much like an omelette as well, but enough about that particular dish... we want to know about this Egg Foo Young. This dish is based on Shanghai's classic dish called Fu Yung egg slices. It is one of the earliest omelettes in existence and means lotus flower. Originally, it used egg whites only, but today whole eggs are commonly used. This Chinese/American egg dish has an Asian flavor due to the addition of soy sauce and other spices. How's that for a little history lesson! I have to say that I am liking the addition of veggies and meats to my omelette. It just makes it even more filling! Not that 2 cups of egg beaters isn't filling enough lol but sometimes you just don't want only eggs. Also, you don't have to use shrimp. Try using chicken, beef, pork or go vegetarian and have your other half of your lean later or earlier in the day. Enjoy this yummy dish!

Egg Foo Young

2 teaspoon sesame oil, divided (2 Healthy Fats)
1/4 cup chopped green onion (1/2 Green)
1/4 cup chopped celery (1/2 Green)
1 cup cabbage, shredded (2 Greens)
3.5 oz shrimp, peeled, deveined and roughly chopped, cooked - Optional (1/2 Leanest Lean)
1 tbsp lite soy sauce (1 Condiment)
1/8 tsp garlic powder (1/4 Condiment)
1/8 tsp onion powder (1/4 Condiment)
1/8 tsp ground red pepper - Optional (1/4 Condiment)
1 cup egg beaters (1/2 Leanest Lean)

In a skillet over medium heat, heat 1 tsp sesame oil and lightly fry celery, cabbage and green onion. It is very important not to overcook your veggies. You can use any approved veggie as a substitute for the veggies listed such as zucchini, bean sprouts, green peppers, red peppers, mushrooms, etc. Add shrimp, soy sauce, garlic powder and onion powder. Stir until well blended. If you decide not to use shrimp, remember to add 1/2 a lean sometime during the day. Preferably since using two healthy fats, the lean should come from the leanest group such as shrimp, fish, egg beaters, etc. Remove from heat and transfer to a bowl.

Return the pan to heat, and add 1 tsp sesame oil. When oil is heated, add egg beaters. Fry the eggs while stirring gently. Return the vegetable  and shrimp mixture to the pan while the eggs are still liquid. Finish frying until eggs are fully cooked. I flipped my omelette halfway through. Serve warm.

1 Leanest Lean, 3 Greens, 2 Healthy Fats and 1.75 Condiments

I am back from my little vacation with the hubs! A much needed vacation indeed so that hubby and I could spend some quality time that was missed while he was deployed. Well, little vacation is an understatement! It was actually a month long vacation mixed with lots of fun and excitement in Sin City baby! With that fun and excitement came a bit of weight gain because I had decided earlier on that I would re-start Medifast when I got home. So I placed no limits on what I ate while I was there. I was first in line at those all you can eat buffets that Vegas is known for! I know... I know... not very smart considering I gained 14 lbs, but I must say that all 14 lbs was not gained during that one month of vacation time. It took two months! Not that it makes it any better lol. During the last two months, I have relocated from Florida to Colorado, which was a hassle in it's own because I did not have my household goods for 3 weeks! We were basically sleeping on a sleeping bag and eating off paper plates, with no cooking supplies or utensils and I can't forget no microwave! I did manage to bring a television with me and my computer, but mind you we did not have cable or the Internet yet. Yeah, we were roughing it for those three weeks. Also,with hubby coming home after such a long deployment, I really did not want to spend my time cooking in the kitchen so we went out to eat a lot. Time is so precious and as much as I love cooking in the kitchen, I love spending time with my hubby more :) He is definitely no Chef Boyardee and doesn't like the kitchen at all so cooking together is not an option. Not to mention if I want the kitchen in one piece, I better handle all the cooking myself. Now grilling... is another story! Hey, that is fine by me because on those hot summer days, I would rather be cooking in the air conditioned kitchen than outside with the hot grill! So go on right ahead and grill away!  Now that I am back, I have been on plan for the past two days and I am ready to complete my weight loss goals. I have been on this up and down roller coaster ride concerning my weight loss for the past year and I am not much for roller coasters either so I am ready to get off! Time for me to get focused and the best way for me to do that is to look for a variety of yummy recipes so I don't get bored. Eating the food is half the fun but making it is enjoyable too! Well, if the recipe isn't a total flop which I have had my share of flips and flops (and not the shoes either)!

Before I left to Vegas, I already knew I wanted to try Asian style food when I got back. Egg drop soup was first on my list. I have never made this type of soup before nor even tried it. I saw it on Chinese restaurant menus, but seeing bits of congealed egg floating around in broth just did not appeal to me but I decided to give it a try! All I have to say is Wow! I wish I would have tried it a long time ago. If the egg drop soup in the restaurants tastes half as good as this homemade soup, then one egg drop soup for me please! Make that two or three :) Anyways, this isn't a complete lean and green meal, but it makes a wonderful appetizer to any meal. You will just need to add your additional lean, all your greens and any healthy fats that may be required. I had 2 additional eggs that I scrambled on the side with some steamed veggies. This is another one of those recipes that I will continue to make even after my Medifast days because it is that good. Don't let the floating egg in the soup fool you into thinking it wouldn't be tasty because as the famous saying goes, "looks can be deceiving". Enjoy this wonderful appetizer!

Egg Drop Soup

1 cup chicken broth (1 Condiment)
1/4 teaspoon soy sauce (1/12 Condiment)
1/4 teaspoon sesame oil (1/4 Healthy Fat)
1 egg, beaten (1/3 lean)
1 tsp fresh chopped chives (1/12 Condiment)

In a small saucepan, combine the chicken broth, soy sauce and sesame oil. Bring to a boil. Stir gently while you pour in the beaten egg. Cook for about 1 minute. Season with chives before serving.

1/3 Lean, 1.16 Condiments and 1/4 Healthy Fat

*You will need to add 2/3 Lean such as 3.3 oz lean beef, 4 oz chicken, or 4.6 oz shrimp and all your Greens as well as any additional healthy fats depending on which lean you choose.

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