Tag Archives: quick meals

Dinners in a Pinch!

Everyone’s fast paced schedules and demands make creating dinners at home a challenge.  It just seems easier to order pizza or get carry out but neither of those options will help you manage excess sugar, salt or calories in your weekly meal plan!  Cooking your own food may seem too time consuming, or you can’t come up with any ideas, but with some organization, it’s doable. Continue reading

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Recipe Tips For A Quick, Healthy Meal

Finding the time to cook healthy foods can be challenging to many in our busy society. But cooking doesn’t have to be time consuming, intimidating, or expensive. Have some of these basic healthy staples in your pantry or freezer and you can whip together an energizing meal that is low in salt,  and high in nutrition. My top choices are: Continue reading

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House Full of Guests? Serve This Delicious Egg Casserole

Makes 6 servings, ready in 70 minutes, calorie per serving- 128, total fat 2.5 g.

  • 1 cup egg whites
  • 1/2 tsp. Black pepper
  • 16 oz. fresh spinach
  • 1/2 cup diced onion (vidalia if you can get them)
  • 1 1/2 cup diced cauliflower florets
  • 1/2 cup diced mushrooms
  • 1 tsp. olive oil ( or EVOO)
  • pinch of sea salt
  • 8 oz non-fat cottage cheese
  • 8 oz Fit and Lively non fat vanilla yogurt (or plain Greek yogurt)
  • 1/2 cup crumbled non fat feta (or low calorie cheddar cheese)
  • 1 tbsp. chopped fresh rosemary
  • 1/8 cup Asiago/ romano heese ( optional)

Turn on oven to 350 degrees. Coat glass or ceramic  8 X 8″ dish coated with butter flavored cooking spray. Pour in egg whites and pepper. Sauté onions, cauliflower, mushrooms in a non-stick pan with oil. Add to egg whites when cooled. Add cottage cheese, yogurt, feta. Stir till blended in the cooking dish. Sprinkle Asiago on top. Bake for 45 min. If prefer a golden color on top, put under broiler, watching till desired color is achieved. Enjoy!

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