Vegetable Frittata
Makes 2 Servings
- 2t Smart Balance spread
- ½C sliced onion
- ½C sliced zucchini
- ½C chopped bell pepper
- 2 small tomatoes, diced
- 1T chopped fresh basil
- ½C egg whites
- ½C 1% cottage cheese
- ¼C non-fat milk
- ¾oz shredded reduced fat cheese
205 calories, 16 g carbohydrates, 21 g protein, 5 g fat, 480 mg sodium, 6 mg cholesterol, 3 g fiber
Coat skillet with cooking spray and place over medium heat until hot. Melt spread in skillet and add onion, bell pepper and zucchini. Sauté over medium-low heat until the vegetables are browned: 2-3 minutes. Add tomato, basil and black pepper to skillet and stir to blend. Cook for 2-3 minutes and remove from heat. Preheat broiler. In a blender, combine egg whites, cottage cheese and milk, blend until smooth. Pour egg mixture over the vegetables. Cover and cook on medium-low heat until the bottom is set and the top is still slightly wet. Transfer skillet to broiler and broil until top is set, 2-3 minutes. Sprinkle with cheese and broil until cheese melts.
Grilled Pork & Pear Salad
Makes 2 servings
- 4T olive oil
- 3T balsamic vinegar
- 2 cloves minced garlic
- 2T maple syrup
- 1 lb pork tenderloin
- ¼t black pepper
- 2 large ripe pears, halved and seeds removed
- 6C mixed salad greens
- ¼C sliced red onion
- Cooking Spray
412 calories, 26 g carbohydrates, 34 g protein, 19 g fat, 90 mg sodium, 90 mg cholesterol, 5 g fiber
Preheat grill to medium-high heat. In a small bowl combine oil, vinegar, garlic and ½ the amount of maple syrup. With the leftover maple syrup use that to brush evenly on pork tenderloin. Sprinkle pork with pepper. Place on grill and grill for 15 to 20 minutes or until desired doneness. Remove from grill and let stand about 15 minutes before slicing. In the mean time, coat pear halves with cooking spray and brush with a little maple syrup if desired. Place cut side down on grill and grill for 5 minutes or until tender. Remove from grill and slice into wedges. To serve, arrange 1 ½ cups of salad greens on a plate. Top with ¼ of grilled pork and pears. Drizzle remaining oil, vinegar, garlic and maple syrup mixture. Garnish with red onion slices.
Making smart healthy choices for meals ahead of time can help you stay on track of your weight loss or maintenance goals. Each week our family plans out the upcoming weeks meals and posts them on a whiteboard in our kitchen. It saves on time and money as we know what to shop for and the kids and my husband knows what’s for dinner.
What are your favorite recipes for summer?
Please share.
Make it a healthy day.
Contact me for healthy recipes and to set out a plan for a healthy foundation this summer.
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