PIZZA EGG BAKE

From Rocco Dispirito's NOW EAT THIS! DIET


2 cups liquid egg substitute
1 garlic clove, minced
1 cup drained canned, whole plum tomatoes, roughly chopped
1 tablespoon chopped fresh oregano
1 tablespoon chopped fresh basil
salt
freshly ground black pepper
nonstick cooking spray
4 ounces part-skim shredded mozzarella
1/4 cup grated Parmigiano-Reggiano
4 ounces whole wheat bread, cut into 4 slices

Preheat oven to 475 degrees.  Adjust the rack to the top third of the oven.

Heat a 10-inch nonstick ovenproof pan over medium-high heat.

In a medium bowl, combine the egg substitute, garlic, tomatoes, oregano, basil, salt and pepper to taste.  Mix well with a fork.

Away from the heat, spray the pan with cooking spray.  Pour the egg mixture into the pan.  With a heat-resistant rubber spatula, stir the egg mixture in the saute pan.  Continue to stir as the eggs begin to solidify.  When there are large curds but the mixture is still wet, scatter the cheeses over the eggs, and then transfer the pan to the oven.

Bake the eggs for 5 to 6 minutes, or until the eggs are completely set and the cheese is brown and bubbly.

Meanwhile, toast the bread.  Serve with the baked eggs.  YIELD:  4 servings

SPINACH & TORTELLINI

From DROP 5lbs - COOKING CHANNEL


4 cups fresh cheese tortellini (10 to 12 ounces)
cooking spray
3 cups halved cherry tomatoes
2 cups thawed frozen peas
8 cloves garlic, chopped
4 large portobello mushrooms, sliced
8 cups spinach
3/4 cup grated Parmesan
1/4 cup pine nuts
freshly ground black pepper
8 cups mixed greens tossed with 10 to 15 pumps spray dressing

Bring a large pot of water to a boil.  Season the water well with salt.  Add the tortellini and cook according to package instructions.

Coat a nonstick skillet with cooking spray and heat over medium heat.  Add the tomatoes, peas, garlic and mushrooms.  Saute until the mushrooms are tender, about 5 minutes.

Add the spinach and saute until wilted, 1 to 2 minutes.  Remove the skillet from the heat and toss in the pasta.  Top with the Parmesan and pine nuts.  Season with salt and pepper.

Divide among 4 plates.  Serve each plate with 2 cups of the mixed greens.  YIELD:  4 servings

CARIBBEAN WRAP

From DROP 5lbs - Cooking Channel


2 cups chopped or shredded skinless, boneless white breast meat from a rotisserie chicken (or 1/3 cup dark meat per cup)
2 cups cubed mango
1 cup low-sodium black beans, drained and rinsed
1/2 cup chopped red onion
8 teaspoons chopped fresh cilantro
8 cloves garlic, chopped
crushed red pepper, generous pinch
four 8-inch 100-calorie whole wheat tortillas
8 cups mixed greens tossed with 10 to 15 pumps spray dressing
1/2 cup roasted macadamia nuts

In a bowl, combine the chicken, mango, black beans, onions, cilantro, garlic and crushed red pepper.  Spoon evenly into the tortillas and roll up.  Serve each wrap with 2 cups of the mixed greens garnished with the nuts.  YIELD:  4 servings

ZUCCHINI WALNUT BREAD

From Ellie Krieger's COMFORT FOOD FIX


Non-stick cooking spray
3/4 cup whole-wheat pastry flour
3/4 cup all-purpose flour
1/2 cup sugar
1 teaspoon ground cinnamon
1 teaspoon baking soda
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
1/3 cup canola oil
1/3 cup natural unsweetened applesauce
2 large eggs
1 small zucchini (6 ounces), coarsely grated (about 1 1/4 cups)
1/3 cup chopped walnuts

Preheat oven to 350 degrees.  Spray a 9x5-inch loaf pan with cooking spray.

In a large bowl, whisk together the flours, sugar, cinnamon, baking soda, nutmeg, and salt.  In another large bowl, whisk together the oil, applesauce and eggs.  Stir in the zucchini.  Stir in the wet ingredients into the dry ingredients, mixing just enough to combine.  Stir in the walnuts.

Pour the batter into the prepared loaf pan.  Bake until a wooden skewer inserted at the center comes out clean, 50 to 60 minutes.  Allow to cool for 15 minutes in the pan, then transfer the bread to a wire rack to cool completely before slicing.  YIELD:  8 servings

ROAST BEEF SANDWICH w/ WATERCRESS & HORSERADISH

From Ellie Krieger's SO EASY


For the sauce:


1/4 cup plain Greek-style nonfat yogurt
1/4 cup prepared white horseradish, squeezed of excess juice (about 3 tablespoons)
2 tablespoons mayo
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper

For the sandwich:


1 bunch watercress, thick stems removed
8 slices pumpernickel bread
3/4 pound lean roast beef, thinly sliced
2 medium tomatoes, sliced
1/2 small red onion, thinly sliced

To make the sauce, combine the yogurt, horseradish, mayo, salt and pepper in a small bowl and stir to incorporate.  The sauce will keep for up to 5 days in an airtight container in the refrigerator.

To make each sandwich, place 1/4 cup of watercress on a slice of bread and drizzle with 2 tablespoons of the sauce.  Layer with a few slices of roast beef, then some of the tomato and onion slices.  Top with another slice of bread and serve or wrap in foil to go.  YIELD:  4 servings

CHICKEN w/ WARM TOMATO-CORN SALAD

From Ellie Krieger's SO EASY


1 1/4 pounds thin-cut skinless boneless chicken breasts
1/4 teaspoon salt, plus more to taste
1/4 teaspoon freshly ground black pepper, plus more to taste
4 teaspoons olive oil
4 scallions, white and green separated
2 cloves garlic, minced
2 pints grape tomatoes, halved
2 cups corn kernels (from 4 ears fresh uncooked corn or frozen)
1 ripe avocado, pitted, peeled and sliced
3 tablespoons fresh lime juice
3 tablespoons chopped fresh cilantro

Season the chicken with 1/4 teaspoon each of salt and pepper.  Heat 2 teaspoons of the oil in a large nonstick skillet over medium-high heat.  Add the chicken to the pan and cook until the chicken is browned and cooked through, about 3 minutes per side.  Transfer the chicken to a plate. (You could grill the chicken, also.)

Add the remaining 2 teaspoons of oil to the pan and heat over medium-high heat.  Add the scallion whites and cook, stirring, for 1 minute.  Add the garlic and cook, stirring, for 30 seconds more.  Add the tomatoes and corn to the pan and cook until they are softened but still retain their shape, about 3 minutes.  Stir in the scallion greens and season with salt and pepper to taste.

Place about a cup of the vegetable mixture on each plate.  Top with a piece of chicken breast and slices of avocado.  Sprinkle with lime juice and cilantro and serve.  YIELD:  4 servings

CHICKEN PAILLARD WITH WATERCRESS & TOMATO SALAD

From Ellie Krieger


1 1/4 lbs thin-cut skinless boneless chicken breasts
3 tablespoons extra-virgin olive oil
1 clove garlic, minced
3/4 teaspoon salt
3/4 teaspoon freshly ground black pepper
3 tablespoons fresh lemon juice
1 large bunch watercress, tough stems removed, coarsely chopped (about 4 cups)
2 medium tomatoes, chopped
8 sliced whole-grain baguette

Combine the chicken, 1 tablespoon of the olive oil, the garlic and 1/2 teaspoon each of the salt and pepper in a bowl and toss to coat.  Preheat a grill or nonstick grill pan over medium-high heat.  Grill the chicken until grill marks form and the meat is just cooked through, 2 to 3 minutes per side.  Remove from the grill and sprinkle with 1 tablespoon of the lemon juice.

In a large bowl, toss the watercress and tomatoes, with their seeds, with the remaining 2 tablespoons of each olive oil and lemon juice, and the remaining 1/4 teaspoon salt and pepper.  Distribute the chicken among 4 serving plates and top each with 1 1/2 cups of the salad and 1 to 2 tablespoons of accumulated liquid from the salad.  Serve with the baguette slices.  YIELD:  4 servings

STRAWBERRY & MOZZARELLA SALAD

From Ellie Krieger's So Easy


1/4 cup extra-virgin olive oil
2 tablespoons balsamic vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 hearts of romaine lettuce, torn or cut into bite-size pieces (5 lightly packed cups)
1 16oz container fresh strawberries, hulled and sliced
6 oz. part-skim mozzarella cheese, diced (about 1 1/2 cups)
1/2 cup lightly packed fresh basil leaves, cut into ribbons
8 slices whole-grain Italian bread

In a small bowl, whisk together the oil, vinegar, salt and pepper.  Place the lettuce in a large bowl and toss with half of the dressing.

Place the lettuce on 4 salad plates.  Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce.

Top each with cheese, then sprinkle with the basil.  Serve the bread alongside.  YIELD:  4 servings

GRILLED TURKEY REUBEN SANDWICHES

From Ellie Krieger's Comfort Food Fix


1/3 cup plain Greek-style nonfat yogurt
2 tablespoons ketchup
1 tablespoon mayo
1 tablespoon finely chopped sweet or savory pickle
1 teaspoon white wine vinegar
1/4 teaspoon freshly ground black pepper
8 slices pumpernickel bread
12 ounces cooked cracked-pepper turkey breast, thinly sliced
1 cup sauerkraut, squeezed of excess liquid (about 4 oz)
4 thin slices Swiss cheese (2 ounces total)
olive oil cooking spray

In a small bowl, stir together the yogurt, ketchup, mayo, pickle, vinegar and black pepper.  Spread 1 tablespoon of the dressing on each slice of bread.

Divide the turkey among 4 of the slices, then top each with 1/4 cup sauerkraut and 1 slice of cheese.  Top with another slice of bread, dressing side down.

Spray a medium cast iron or nonstick skillet liberally with cooking spray and heat over medium-high heat.  Place one sandwich in the skillet, spray the top with cooking spray, and weight down with another heavy skillet or a teakettle filled partially with water.  Grill until the bread is toasted and the cheese is melted, 2 to 3 minutes per side.  Repeat with the remaining sandwiches.  YIELD:  4 servings

HONEY-CRISP OVEN-FRIED CHICKEN

From Ellie Krieger's Comfort Food Fix


4 skinless bone-in chicken thighs (about 1 1/2 pounds)
2/3 cup low-fat buttermilk
4 cups cornflakes cereal
1/2 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon cayenne pepper
olive oil cooking spray
2 tablespoons honey

Place the chicken in a bowl with the buttermilk and toss to coat.  Marinate in the fridge for at least 1 hour and up to 4 hours.

Place the cornflakes in a food processor and process until crumbs form (you should have about 1 cup of crumbs).  You could also put in a ziploc bag and beat with a rolling pin until crumbs form.  Transfer to a shallow dish and mix in the paprika, garlic powder, salt, black pepper and cayenne pepper.

Preheat the oven to 350 degrees.  Spray a baking sheet with cooking spray.

Remove the chicken from the buttermilk, shaking off excess buttermilk from chicken.  Discard the remaining buttermilk.  Brush each piece of chicken with honey, then dip in the cornflake crumbs, pressing hard so the crumbs adhere to the chicken.  Place the coated chicken on the prepared baking sheet.  Lightly spray the top of each chicken thigh with the cooking spray.  Bake until the chicken is crisped and cooked through, 45 to 50 minutes.  YIELD:  4 servings

ENGLISH MUFFIN BREAKFAST SANDWICHES

From The Complete Idiot's Guide to Easy Freezer Meals


12 English muffins, any variety
6 slices cheddar cheese
12 slices Canadian bacon
12 large eggs
2 tsp butter or margarine, or non-stick cooking spray

1.  Split English muffins in 1/2 and arrange in a single layer on a cutting board or baking sheet.  Cover 1/2 of each English muffin with 1/2 slice cheddar cheese.  Top cheese with 1 slice Canadian bacon.

2.  In a medium bowl, whisk eggs.

3.  In a large skillet over medium-high heat, heat butter if using, or spray with cooking spray.  Add eggs and scramble.

4.  Divide eggs into 12 portions, and place 1 cooked egg portion on top of Canadian bacon, folding egg patty to fit if necessary.  Top with second muffin 1/2 and allow to cool completely.

5.  Wrap each sandwich in foil or plastic wrap, label, and freeze wrapped sandwiches in large ziploc freezer bags.  YIELD:  12 sandwiches

To reheat after freezing:


Preheat oven or toaster oven to 375 degrees.  Bake frozen, foil-wrapped sandwich for 40 minutes, or until heated through and cheese is melted.

Alternatively, remove sandwich from foil or plastic wrap, and place on a folded paper towel on a plate.  Microwave for about 1 1/2 minutes or until heated through.