More Egg White Ideas or how to use up those left over veggies

Consistently, some of my top read posts are those related to breakfast.  This tells me that like me, many of you are looking for quick, easy, and healthy ways to start your day.  As I've mentioned, I have an egg white breakfast treat 4-5 times a week so I'm always looking for new variations.

In addition, I know many of us are trying to get all those servings of veggies in every day.  When I have left overs, I've taken to adding them in to my egg whites lately.


The top photo is egg whites with left over sauteed spinach (shallots, olive oil, garlic, ginger) mixed in with a tsp or so of low fat feta cheese and the one just above is leftover simply steamed asparagus, chopped and stirred in to the egg whites.  The spinach one took an extra 20 seconds or so in the microwave to fully set. Otherwise, these were made as described in my previous post.


These are really low calorie so I usually have a slice of whole wheat/whole grain toast to go along and a big cup of soy or almond milk.


I hope this will inspire you to get some veggies in at breakfast!

Recipe for Olive and Feta Turkey Burgers

Last year, I made some Greek salad bison burgers that turned out great.  This recipe is similar but made with lean ground turkey.  These also turned out "really tasty" according to Mr. ELEB.  I would agree!

We love Greek salad-olives, feta, onion, cucumber, tomato, some oregano, a little oil and vinegar.  If you do too, or if you are looking to turn up the flavor in your turkey burgers, give this recipe a try.  I don't think you'll be disappointed.


Yield: 3 patties
Time: 15 minutes


Ingredients:

• 1 lb ground turkey, lean
• ½ cup low fat feta cheese, crumbled finely
• ½ cup kalamata olives, finely chopped
• 2 tsp dried oregano
• Freshly ground pepper

• Sliced tomatoes and cucumbers for serving
• Whole grain buns (optional)
• 1 tsp olive oil (optional)

Method:

• Mix turkey, olives, feta, oregano and pepper together and form 3 patties.
• Heat frying pan over medium high.
• Coat patties with olive oil if needed (I used cast iron so didn’t need).
• Brown patties 1 minute per side on med-high, then reduce to medium and cook an additional 5-6 minutes until just no longer pink inside (cut one open to check, don’t over cook!).
• Serve with sliced tomatoes and cucumbers, on a whole grain bun (optional).

I served these with a side of my quick broccoli slaw which made for a flavorful meal.  How are you cooking your burgers/turkey burgers these days?

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Recipe for Curried Chicken with Peanuts

As I recently mentioned, we've been eating a fair number of Asian themed meals lately.  They are quick to put together-usually from stuff on hand.  They are also tasty and healthy.  So I find it's hard to go wrong!  Take this recipe for example. Tender chicken, salty peanuts, a subtle curry/coconut milk background and a little pop from the green peas stirred in at the end.  Simple and pretty perfect!

Yield: 4 servings
Time: 45 minutes


Ingredients:

• 2 TBSP canola oil
• 1 lb boneless, skinless chicken breast, cut into bite size pieces
• 2 TBSP fresh ginger, grated
• 1 TBSP curry powder (or more to taste)
• 2 cups chicken broth
• 1/2 cup light coconut milk
• 1 cup basmati rice
• 1/4 cup golden raisins
• 1 1/2 cups frozen green peas, thawed
• 1/2 cup chopped fresh cilantro
• 1/2 cup peanut halves
• 1/4 cup sliced green onions
• Salt and pepper 

Method:

• Heat oil over medium-high and when hot, add chicken that has been well seasoned with salt and pepper.
• Brown chicken for about 2-3 minutes then remove from pan.
• Add ginger and curry powder and cook for 30 seconds.
• Add broth, rice, and raisins and bring to a boil.
• Add chicken back to pan and reduce heat to medium/medium low, cover pan and cook until rice is tender about 20 minutes.
• Stir in the coconut milk, peas and green onions; let sit covered, off the heat for 5 minutes.
• Stir in the cilantro and peanuts and serve.

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Adapted from Williams Sonoma

Recipe for Gingered Salmon

I'm dying to do this recipe again.  It was very easy and very satisfying.  Bonus:  also good for you!  I saw a recipe on some website for a gingered salmon served with cucumber and radish salad but despite searching online, I can't find it again!!!!  So I did what all home cooks do-winged it.
Now, Mr. ELEB likes radishes; me, not so much so I didn't include them in the side salad but you could certainly do so.  The flavorful salmon worked well with simple steamed broccoli and cilantro brown rice.


Yield: 2 servings
Time: 10 minutes


Ingredients:

• 2 salmon fillets, about 5 oz each
• 4 TBSP freshly grated ginger
• Zest of 1 lemon
• 1 TBSP olive oil
• Salt and pepper
• Lemon wedges for serving

Method:

• Position broiler rack about 4 inches from broiler and preheat oven to "high broil".
• Wash and pat the fillets dry. Sprinkle with salt and pepper.
• Mix olive oil, zest, and ginger together and pat on top of fish; place fish on a foil lined baking sheet.
• Broil for about 6-7 minutes, watching carefully.
• Serve with lemon wedges.

For the cucumber salad, I think the original had a few more ingredients besides the radishes (?) but I just seeded a cucumber and mixed it with garlic, ginger, plain non-fat Greek yogurt and a squeeze of lemon.  Chill in fridge while fish is being prepared.

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Here are a couple of other favorite salmon recipes:

Sesame salmon with spinach and whole wheat spaghetti

Lemony salmon and dill toss

Recipe for Black Bean Salad

This is a great side dish for chicken fajitas. If you don't want to bother roasting the peppers, I've also made this successfully using store bought roasted red peppers.

Time: 30 minutes
Yield: 6 servings


Ingredients:

• 2 bell peppers, I used one red and one yellow
• 1 TBSP canola oil
• 1 can organic black beans
• 1/2 avocado, peeled and chopped
• 1/4 cup (or more) chopped cilantro
• 2 tsp cumin
• Juice and zest of 1 lime
• Salt and pepper to taste

Method:

• Preheat broiler.
• Cut peppers in half, remove seeds, and press with hand to flatten
• Toss peppers with canola oil and place on baking sheet.
• Broil peppers for 5 minutes or so per side until charred.
• Remove peppers from tray and place in covered bowl for 5 minutes.
• Carefully remove skin from peppers and chop.
• Rinse and drain beans.
• Combine beans, peppers, avocado, cilantro, cumin, lime juice and zest.
• Taste and add salt and pepper as needed.
• Chill briefly before serving.

This keeps really well for a couple of days in the fridge (the avocado will eventually start to brown but the lime juice helps retard that for a while).  Wrapped in a tortilla, it makes a nice veggie lunch and served over scrambled egg whites makes for a tasty breakfast.


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Recipe for Whole Wheat Spaghetti with Sesame Salmon and Spinach

Here's a great recipe for when you want to get something on the table quickly but you want to stay on the healthier side of things.  In under thirty minutes you can put this dish together, serve it, and be ready to receive the accolades that will surely be sent your way!


We are doing pretty well with our goal of eating fish once or twice a week.  I've found some frozen sockeye salmon that is really good.  Flash frozen on the boat when it's caught, I can't imagine much fresher unless you catch it yourself.  I'm keeping a bag in the freezer so I have no excuse not to get those good-for-you omega fatty acids in our weekly diet.


Mr. ELEB and I both love spinach but if you don't you could substitute another green, leafy veg or even some asparagus, broccoli, or peas.  It's worth  paying for some good quality whole wheat or whole grain pasta.


Yield: 2 servings
Time: 25 minutes


Ingredients:

• 8 ounces salmon filet
• 1 cup white wine or chicken or vegetable broth
• 4 ounces whole wheat (or whole grain) thin spaghetti pasta
• 4 cups fresh baby spinach
• 1 large clove garlic, minced
• 1 TBSP soy sauce
• 3 TBSP sesame seeds, plus more for garnish
• 1 1/2 TBSP sesame oil
• Salt and pepper

Method:

• Cook pasta per box instructions for al dente.
• Heat wine or broth over med-high heat.  When simmering, add salmon and cover.  Cook for 5-7 minutes until still slightly translucent in center, just beginning to flake when pressed with spatula. When cooked, remove from wine/broth and flake into bite sized pieces.  Reserve liquid for serving if needed.
• While salmon and pasta cook, add sesame oil to skillet over med-high heat.  When hot, add garlic and sesame seeds and cook for 1 minute, being sure not to burn garlic. 
• Add soy sauce and spinach and wilt for 1-2 minutes, stirring frequently.
• Drain pasta and add back to pan.  Add spinach, salmon, a pinch of salt and a few grinds of pepper.  
• Stir and add some reserved wine/broth if needed.
• Serve sprinkled with additional sesame seeds.

This has lovely soft Asian flavors, which we both love.  Hope you do too!



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Adapted from this Mark Bittman recipe


Here are a few more of our favorite salmon recipes:

Lemony Salmon and Dill Toss

Poached Eggs with Spinach, Salmon and Roasted Red Peppers

Recipe for Salsa Turkey Pasta

Mr. ELEB is training for a half marathon and wanted a bit more carbs in some of our meals.  We both like whole grain pasta so I created another baked pasta recipe inspired by my December Secret Recipe Club recipe.

This time, the flavor palette is more in the Mexican/Latin realm and I added in some spinach and black beans to really make it a one pot meal.  This is another really easy, no fail recipe.  I hope you will try it and let me know what you think.


Yield: 6 hearty servings
Time: 30 minutes


Ingredients:

• 1 ¼ lb. ground turkey breast
• 15 oz. can black beans, rinsed and drained
• 10 oz. pkg frozen chopped spinach, defrosted and squeezed in paper towels to remove extra moisture
• 1 ½ cup shredded pepper jack cheese, divided
• 8 oz. whole grain rotini pasta
• 32 oz. thick and chunky salsa
• 3 TBSP taco seasoning
• 2 tsp olive oil
• Cooking spray

Method:

• Preheat oven to 375 degrees.
• Cook pasta according to package directions for al dente.
• Season turkey with taco seasoning and heat olive oil in skillet.
• Cook turkey in hot oil until no longer pink. 
• Stir in the black beans, spinach, and salsa and heat until bubbling.
• Stir in the cooked, drained pasta and ½ of the the cheese.
• Spray a casserole dish with cooking spray and pour in the pasta/meat mixture.
• Top with remaining cheese.
• Bake in preheated oven for 15 minutes or until bubbling and cheese is melted.

I hope you have a safe and happy New Year-be safe!

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Recipe for Simply Baked Pasta-Secret Recipe Club

Mmmm.  Little pillows of ricotta cheese (no not mashed potatoes!) on top of whole grain pasta, sauce, pepper jack cheese, beef - what's not to like?  That's what I thought when I was browsing through Stacy's blog Every Little Thing and saw her "wing it" recipe for baked pasta.  She was in the midst of an exercise to eat on $60/week and threw this together based on what she had on hand.  Perfect-I do that a lot too, probably why I was drawn to this recipe.  It's Secret Recipe Club time!  

Stacy is a Social Worker who lives in Missouri and specializes in the areas of autism and developmental disabilities.   She has adapted a local, natural lifestyle and hopes to help others become closer to their community and our Earth.  Here's Stacy's recipe, with a few adaptations:


Yield: 6 servings
Time: 30 minutes


Ingredients: 

• 1 lb. lean ground beef
• 1/2 cup diced onion
• 1 tsp ancho pepper powder
• 1 tsp minced garlic
• 8 oz. multi grain rotini pasta, cooked al dente
• 2 oz. pepper jack cheese, grated
• 12 oz. part skim ricotta cheese
• 12 oz. marinara sauce
• Salt and pepper
• Cooking spray

Method:

• Preheat the oven to 350 degrees.
• Brown the beef and onions together.
• Spray a casserole dish with cooking spray.
• Combine the beef/onion mixture with the other ingredients except ricotta in the casserole dish.
• Drop 6 dollops of ricotta on the top of the mixture.
• Bake for 20 minutes or until bubbly.  Serve with sprinkle of salt and pepper.

So simple and just the right level of heat for me.  If you like things really spicy, add more ancho pepper powder. This keeps well and reheats like a dream.  Check out Stacy's blog when you have a chance!  To see the other Secret Recipe Club participants, check out all the links below.

Original recipe

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Recipe for Pan-Cooked Vegetables with Crunchy Fish

Once you get the veggies grated for this dish, it is a snap to pull together.  Super flavorful and very satisfying!  This recipe is based on Mark Bittman's recipe by the same name-I love his recipes and enjoy The Food Matters Cookbook immensely.  If you are fortunate enough to have the cookbook, the recipe is on page 440, but if not I also found it on line and the link is below. 

Yield: 2 servings (plus some left over veggies that were great made into a veggie patty and reheated the following day)

Time: 40 minutes (quicker if you don't grate by hand; I used the large holed side of a box grater)



Ingredients:

• 2 medium carrots, peeled and grated
• 1 medium sweet potato, peeled and grated
• 1/2 medium butternut squash, peeled and grated
• 1 small red onion, small dice
• 3 TBSP olive oil, divided
• 1 TBSP minced garlic
• 1 TBSP minced ginger
• 2 TBSP garam masala
• Salt and pepper
• 10 ounces firm white fish (I used halibut)
• 2 TBSP black sesame seeds
• 2 TBSP white sesame seeds
• Lime wedges

Method:

• Heat 2 TBSP olive oil over med-high heat.
• Add onions, veggies, garlic, ginger, and garam masala and cook stirring only occasionally for 10 minutes.
• Taste for seasonings and add salt and pepper as needed.
• Remove from pan.
• While veggies are cooking, mix the sesame seeds together on a plate and coat fish on both sides.
• Add remaining TBSP olive oil to pan.
• Add fish and cook until flaking, about 3-5 minutes per side depending on thickness.
• Remove fish, sprinkle with pinch of salt. 
• Divide veggies between 2 plates and add fish.
• Serve with a wedge of lime.

Adapted slightly from Mark Bittman's recipe

Recipe for Pear and Prosciutto Appetizer

When I move to San Francisco, one of my neighbors ended up being a co-worker and good friend.  She is part Italian and introduced me to prosciutto wrapped melon which we used to lap up as an afternoon snack with a glass of wine on our roof top deck (on those days when you could enjoy the sun outside in San Francisco without a coat on).  The light and salty flavor of the prosciutto complemented the sweetness of the melon perfectly.  Those Italians know how to do food right!


Now in Maui, we can enjoy the outdoors pretty much any day we like (don't hate me!).  I still love prosciutto wrapped melon and thought it would be perfect as a nibble for when our friends were coming over to do some trip planning.  (Oh, and also some wine drinking).  However, I couldn't find a decent melon to save my life, so I improvised with the pears.   Turns out, the Mr. of the couple doesn't like ANY melon...things work out for a reason sometimes-I've learned not to fight it!  And the pears were beautiful with the prosciutto!


Yield: 4 appetizer servings
Time: 10 minutes


Ingredients:

• 2 firm pears


• 1 (4 oz) package Prosciutto di Parma (or fresh sliced from the deli)

Method:

• Trim both ends off pears and peel.


• Slice into wedges and remove seeds and core.


• Wrap slices of prosciutto around pear wedges.


• Serve chilled.

This is about as easy as it gets for a simple yet elegant appetizer.  It goes great with a crisp white wine or champagne.


What recipes of your friends have you made into your own?
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Recipe for Cauli-Kale "Surprise"

Have you ever had colcannon?  It's mashed potatoes and cabbage, of Irish roots I believe.  There was a restaurant in San Francisco that served it frequently and I grew to love it-made me feel less guilty about eating potatoes!


When I was on the South Beach diet, a favorite was South Beach "Surprise", mashed cauliflower with Laughing Cow cheese.  We still eat a lot of it.  Mr. ELEB likes it and it is one of the only ways I'll eat cauliflower.  I have roasted some from time to time and can eat that.  Oh, and I love cauliflower soup! And I loved the cauliflower sformato I made a while ago.  OK, I guess I like cauliflower.


So, all that by way of introduction of how I came up with this recipe.  I had a head of cauli and some kale.  I had Laughing Cow, but opted instead to use herbed goat's cheese.


This was a hit and I'm sure it would be good with cabbage too.  Or spinach for that matter.  If you're on South Beach, use the Laughing Cow but if not, the goat's cheese in here is divine!  Who needs potatoes!?

Time: 25 minutes

Yield: 6 servings

Ingredients:

·         1 medium cauliflower, cut into small florets

·         1 ½ cup chopped kale

·         2 oz. herb and garlic goat’s cheese (or plain goat’s cheese, or Laughing Cow)

·         Salt and Pepper to taste

Method:

·         Cook cauliflower in boiling water until softened about 20 minutes.

·         Steam kale for about 1-2 minutes while cauliflower cooks.  Drain well.

·         Mash cauliflower and cheese together until smooth.

·         Add drained Kale.

·         Taste for seasoning and add salt and pepper as needed.

We had this with some bison burgers.  I think it would be really good with roasted chicken too!  Try it and let me know what you think.


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Recipe for Quick Broccoli Slaw

This is so quick, easy and tasty it should be in everyone's recipe file.  I have a wonderful recipe for a broccoli salad (I'll share next time I make it) but it is a bit labor intensive, not something you can throw together in a hurry.  Like when you have people coming over for dinner in an hour.   And you are driving home and realize you forgot to think about a side dish/salad when you were excitedly throwing the ingredients for slow cooker steak sammies into the crock that morning.  And you don't have anything resembling a vegetable in the fridge.  And you haven't showered yet... Okay, you get the picture.  When this happens to you, run to the nearest store and pick up these four ingredients to throw together a very satisfying Quick Broccoli Slaw.



Time: 5 minutes
Yield: 6 servings


Ingredients:

• 18 oz (1 ½ bags) broccoli cole slaw mix
• ¾ cup light ranch salad dressing
• 1 cup dried cranberries
• ½ cup diced cooked bacon (I bought the already cooked stuff)
• Salt and pepper to taste

Method:

• Combine all ingredients.
• Chill and serve.

What do you throw together when you are short on time?


Printable Recipe

Recipe for Slow Cooker Steak Sammies

Here's another good recipe from A Year of Slow Cooking.  I'm all in to quick and easy these days and this recipe hits all its marks.  Two ingredients in the slow cooker (plus salt and pepper); seven hours later-a flavorful, aromatic, tender pile of beef and peppers just waiting to be plopped on some healthy whole wheat buns with some provolone or pepper Jack cheese.  Yummy!

Time: 5 minutes prep; 7 hours on low in slow cooker
Yield: 8 servings


Ingredients:

• 2 pound chuck roast


• 1 jar (16 ounces) sliced peperoncini


• Salt and pepper


• Pepper Jack and provolone cheese slices


• Whole wheat buns

Method:

• Trim all visible fat from chuck roast.


• Liberally salt and pepper the roast.


• Place roast in slow cooker.


• Pour peperoncini (including liquid) over roast.


• Cook on low for 7 hours.


• Remove and shred meat and then stir back into liquid.


• Toast buns under broiler with a slice of cheese on one half of bun.


• Using a slotted spoon so most of the liquid drains off, place meat on toasted bun and serve.

Are you cooking anything fun in the slow cooker?


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From A Year of Slow Cooking