Enjoy without guilt!
MUFFIN Frittatas
Whip up a batch of
these creamy, delicious frittatas for easy grab-and-go breakfasts, or eat them as
appetizers or a high-quality snack. They're so easy to make ahead, freeze and
reheat that, you almost can't go wrong! Prep time is just 10 minutes. For a
lighter option, use reduced-fat cheese.6 eggs
1 cup shredded Cheddar cheese (4 ounces)
3/4 cup chopped zucchini
l/4 cup chopped red bell pepper
2 tablespoons chopped red onion
1/2 cup milk
l/4 teaspoon (tsp) salt
1/8 tsp pepper
Preheat oven to 350
degrees Fahrenheit. Beat eggs, milk, salt and pepper in medium bowl until
blended. Add cheese,zucchini, bell pepper
and onion; mix well. Spoon evenly into 12 lightly sprayed muffin cups, about l/i cup each. Bake until just set,
20-22 minutes. Cool on rack 5 minutes. Remove from cups and serve warm. Makes
12 mini frittatas.
Per Serving (2
mini frittatas): 164
calories; 11 grams (g) fat; 296 mg sodium; 3 g carbohydrate; 0 g dietary fiber;
12 g protein
PEANUTTY
SPREAD
Yield: 6
cups; 12 (2-tablespoon) servings
Blending
creamy peanut butter with silky tofu cuts the calories and fat by nearly
two-thirds. Ifs the perfect high-protein snack whether spread on a whole grain
cracker or used as a dip for apple slices or raw veggies. And one dollop makes
a wickedly good topping for your favorite fat-free chocolate pudding...
1 cup silky tofu, drained (about 9 ounces)
3 cup peanut butter
4 teaspoons honey
2 teaspoons lime juice
Place the tofu, peanut butter, honey, and lime juice in a blender or a food processor. Blend or process until smooth. Add a few teaspoons of water if necessary. Store in the refrigerator.
Nutrient Analysis
per serving
80 calories; 5 g
protein; 4 g carbohydrates; 5 g total fat; 1 g saturated fat; 1 g
polyunsaturated fat; 3 g monounsaturated fat; 0 mg cholesterol; 1 g fiber; 36
mg sodium
EASY RASPBERRY SORBET
Yield: 4 servings
Not being able to cook is no excuse to not make this simple treat.
The sky's the limit for flavor possibilities because you can use different berries
or fruits, such as peaches or mango.
3 tablespoons apple juice or orange juice
1/2 teaspoon cinnamon or vanilla extract (optional)
Fresh mint leaves
Place the fruit, juice, and cinnamon or vanilla, if using, in a blender or a food processor. Blend or process until smooth, scraping down the sides of the container as necessary. Add extra juice if needed. Best if served immediately, although it can be frozen. Garnish with fresh mint.
Nutrient Analysis per serving
37 calories; 1 g protein; 9 g carbohydrates; 0 g total fat; 0 g saturated fat; 0 g
polyunsaturated fat; 0 g monounsaturated fat; 0 mg cholesterol; 4 g fiber; 1 mg
sodium
How many eggs go in the Muffin Frittata? it sounds yummy!
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