Monthly Archives: May 2016

Frittata

Frittata

crustless. quicheAnyone like Frittata? I don’t like eggs but I can eat a pan of this stuff by myself. LOL.

Basically, a frittata is a crustless quiche. You can add meat if you like but this one is only veggies 🙂

Add a dozen eggs, a splash of milk, some oregano, thyme, a dash of celery salt, and lots of cheese. Sprinkle some salt and pepper on top. I may have gotten a little pepper happy. Bake and then ta-da – dinner… and breakfast 😉

The basic recipe is below. I added milk to the egg mixture and extra cheese to the top.

Ingredients
onions.mushrooms
1 1/2 lbs of seasonal veggies, such as broccoli, turnips, carrots, or bell peppers.
2 medium onions
4 oz grated or shredded cheddar cheese.
I always add more 🙂
12 medium eggs
1 teaspoon dried dill, thyme, or oregano
Non-stick cooking spray
1/2 teaspoon salt
1/4 teaspoon ground black pepper
Optional ingredients: 
8 oz mushrooms
1/4 cup fresh parsley, thyme, or basil leaves

brocciliandcarrotsDirections
 1. Preheat oven to 350 degrees F.
2. Rinse and cut seasonal veggies evenly into small pieces.
Peel, rinse, and dice onions. If using, slice mushrooms
and rinse and chop fresh herbs.
3. Grate cheese if not using shredded
4. Bring a large pot of water to boil. Add seasonal veggie to
boiling water. Briefly boil, about 30 seconds. Using a
colander, drain the veggies.
5. In a large bowl, whip eggs with a fork until well blended.
Whisk in dried herbs. Set aside.
6. Coat medium skillet with non-stick cooking spray. Heat over medium-high heat. Add onions and cook until soft,
about 5 minutes. If using mushrooms, add now. Add boiled seasonal veggies. Continue cooking until soft and some
of their juices have evaporated, about five minutes more.
7. Coat 9 by 13 inch baking dish with non-stick cooking spray.
8. Layer ingredients in the baking dish in the following order: veggie mixture, egg mixture, cheese, salt, and pepper.
9. Bake until eggs are firm and cheese is melted, about 35 minutes. A thermometer inserted in the middle should read
160 degrees F.
10. If using, garnish with chopped fresh herbs
11. Cut into 8 equal size portions

completedChef’s Notes
* Use any of your favorite fresh or frozen veggies in this recipe. Cook harder veggies first.
* Fresh veggies can be steamed until crisp-tender instead of boiled. Frozen veggies should be boiled as in step 4.
* Cut frittata into portions and freeze for future meals, up to a month.
* To make quick, individual portions, layer eggs, cheese, and veggies in a well oiled muffin pan. Bake 30 minutes, testing to see that the mini frittatas spring back when lightly touched.
* If you don’t have an oven, cook on the stove top over medium heat. Stir eggs into onions and mushrooms after step 6, along with other veggies. Keep stirring to set the eggs. Cover skillet and cook on low until completely cooked through, about 25 minutes.

Pasta with Roasted Vegetables

Pasta with Roasted Vegetables

jade.chopping.onionsStep 1 of our newest experiment is complete. LOL. This is cauliflower, zucchini, yellow squash, mushrooms, onion, minced garlic, and a carrot. We are roasting this in the oven and then going to put it with whole grain pasta. Below, you will find our base recipe. We always add and increase ingredients 🙂

Ingredients
1 medium onion
1 small summer squash, or 1/2 medium winter squash
1 handful of mushrooms
1 small head cauliflower
1/4 cup canola oil
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Non-stick cooking spray
1 (16 oz) package whole wheat pasta

Optional: 1 1/2 cup grated Parmesan or Romano cheese
1/4 cup torn fresh basil or parsley leaves

Directions
tossing.veggies.in.canola.oil.with.lemon.juice.salt.and.pepper.
1. Preheat oven 375 degrees F.
2. Rinse, and peel onion. Rinse squash, mushrooms, and
cauliflower. Chop vegetables into bite-size pieces, all
equal size.
3. In a medium bowl, add oil, salt, pepper, and cut veggie.
Stir until veggies are well coated.
4. Spray a baking sheet with/ non-stick cooking spray.
Spread veggies on the baking sheet in a single layer.
Bake until veggies are browned at the edges, about 30-35
minutes.
5. During the last ten minutes of baking time, cook pasta
package directions. Reserve 1/2 cup of pasta water. Drain pasta.
6. In a large skillet, add veggies and drained pasta. Heat over medium heat for 2-3 minutes. Stir frequently. Add some
of the reserved pasta water to moisten and make a sauce.
7. Transfer mixture to a serving bowl. If using grated cheese and fresh herbs, add now. Serve hot.

ready.for.the.oven.Chef’s Notes
* To cut costs, use whatever veggies that are in season or on sale. Try different combinations like halved plum tomatoes and broccoli, or red onion and chunks of butternut squash. Or used thawed, frozen  veggies. Be sure to pat dry before using.
* Try serving this dish with marinara sauce.
* Use any whole wheat pasta that you like, such as penne, rigatoni, shells, bow ties, or even spaghetti noodles.
* For more heat, add 1/4 teaspoon ground cayenne pepper  to the veggies in step 3.

Black Bean Quesadilla

Black Bean Quesadilla

Jade and I are eating an “everything plus the dishtowel” quesadilla. It started out as a black bean quesadilla but morphed into something so much better! We stir-fried very thinly sliced zucchini, yellow squash, onion, corn off the cob, fresh spinach, a carrot, and black beans with salt, pepper and cayenne. Then we spread that mess on a tortilla with cheese, tossed it in a skillet to melt the cheese, and topped it with taco meat and sour cream. It’s incredible without the meat too if you are looking for the vegetarian option 🙂jade.em.quesadilla

This is the base recipe that we started with when we made these.

Ingredients
1/2 (15 oz) can of no salt added black beans
2 medium zucchini
1 bunch of fresh spinach (about four cups)
1 ear of fresh corn or 1 cup of canned corn
4 oz grated or shredded cheddar cheese. We used more 🙂
1 tablespoon canola oil
1-2 teaspoons water
1/2 teaspoon ground black pepper
6 (8 inch) whole wheat tortillas
Non-stick cooking spray
Optional: 3 tablespoons fresh parsley or cilantro

Directions
 1. In a colander, drain and rinse black beans.
2. Rinse zucchini. Cut into thin slices or shred with a grater.
3. Rinse and chop fresh spinach. If using fresh parsley or cilantro, rinse and chop now.
4. If using fresh corn, peel. Use a knife to cut corn kernels off of the cob. If using canned corn, drain.
5. Grate cheese if not using shredded.
6. In a large skillet over medium-high heat, heat oil. Add zucchini and cayenne pepper. Cook until zucchini is semi-
soft, about 5 minutes.
7. Add corn and spinach. Cover and cook until tender, stirring a few times, about 5 minutes more. Remove from heat.
8. Add black beans to the veggie mixture. Stir to combine. Smash beans lightly with a fork. Add 1-2 teaspoons water to
make a bean and veggie paste.
9. Season mixture with black pepper. If using parsley or cilantro, add now. Transfer mixture to medium bowl. Reserve
skillet.
10. Spread vegetable mixture evenly on half of each tortilla. Top with cheese. Fold tortillas over. Press lightly with a
spatula to flatten.
11. Spray skillet with non-stick cooking spray. Heat over medium-high heat. Add one folded tortilla. Cook about four
minutes per side, or until both sides of tortilla are golden brown. Repeat until all quesadillas are cooked.
12. Cut each quesadilla into 2 wedges. Serve while hot.

Chef’s Notes
Add your favorite veggies to the filling. In place of zucchini and spinach, use leftover cooked veggies like collards, squash, or bell peppers.
Top with low-fat yogurt, sour cream, or salsa
Use the remaining beans in a soup or to top a salad.
* You may use frozen spinach. Defrost, drain, and squeeze completely dry before adding it.