Sunday, November 23, 2008

Have your egg pie and eat it too...

Hey loves!

Eating well does not mean eating tons of fat and other things that are bad for your body. Here are a couple of tasty things I came up with this morning that are also good for you! All nutritional information is from the Sparkpeople.com recipe site. It's pretty neat, you enter in your ingredients, choose how many servings it makes and VOILA! Instant gratification! The best part? It's ALL FREE! No more wondering what that extra half cup of cream will cost ya!

First, breakfast- this is kind of like a pizza, but you use shredded potatoes, and then topped with egg, onion, and cheese. To drastically cut the fat calories, skip the cheese.... Remember that, though tasty, cheese is basically butter fat- That's right- Just like eating butter. Yum, huh? I still eat it, but I remember what it is :) It'll reduce the calories to 140 and halve the fat.

Nutrition info:
Potato and Egg White Pie

8 Servings

Amount Per Serving
Calories 197.3
Total Fat 8.4 g
Saturated Fat 4.6 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 99.3 mg
Sodium 288.1 mg
Potassium 450.4 mg
Total Carbohydrate 18.3 g
Dietary Fiber 2.2 g
Sugars 1.5 g
Protein 11.8 g
Vitamin A 9.4 %
Vitamin B-12 6.9 %
Vitamin B-6 16.1 %
Vitamin C 28.5 %
Vitamin D 2.9 %
Vitamin E 1.6 %
Calcium 14.9 %
Copper 5.4 %
Folate 7.0 %
Iron 6.3 %
Magnesium 7.5 %
Manganese 8.0 %
Niacin 4.8 %
Pantothenic Acid 6.5 %
Phosphorus 18.9 %
Riboflavin 13.5 %
Selenium 12.6 %
Thiamin 6.7 %
Zinc 7.2 %



Ingredients:

1 tbsp butter
3 medium potatoes
12 eggs
1 red onion
1/2 cup non-fat half and half
1/4 cup skim milk
1 tsp paprika
1 tsp garlic powder
1/2 tsp pepper
1/2 teaspoon salt
1 cup cheddar cheese

How to:

Preheat oven to 350 degrees.

Wash the potatoes, and grate. Squeeze out the excess water. Squeeze the potatoes as hard as you can... Add in paprika and pepper. Crack and separate 1 egg and add to the potatoes, reserving the egg yolk for something else, or throw the yolks away.

Coat a large, over proof frying pan with the butter, and turn up heat to medium high. When it is very hot, ad the potatoes in an even layer across the bottom. Fry for 2 minutes, and then turn heat down to medium.

Meanwhile crack and separate 8 more egs, reserving the yolks for another recipe (or discard) and put in a mixing bowl. Add three whole eggs, the half and half, milk, salt and garlic powder, and beat well. Add to the frying pan, making sure that it is distributed evenly over the potatoes. Slice the red onion thinly, and spread over the top. Put the whole thing in the oven, and bake until the egg is just about set. Sprinkle the cheese over the top, and bake until brown.

Serve with a fresh tomato and green tea, and you have an excellent low calorie, nutrient rich breakfast.


Steak sandwiches:

Nutrition Facts

8 Servings

Amount Per Serving
Calories 235.2
Total Fat 6.5 g
Saturated Fat 1.3 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 2.4 g
Cholesterol 32.3 mg
Sodium 481.2 mg
Potassium 397.1 mg
Total Carbohydrate 25.8 g
Dietary Fiber 3.1 g
Sugars 0.0 g
Protein 17.1 g
Vitamin A 0.0 %
Vitamin B-12 26.9 %
Vitamin B-6 19.6 %
Vitamin C 1.5 %
Vitamin D 0.0 %
Vitamin E 5.6 %
Calcium 2.1 %
Copper 8.8 %
Folate 8.4 %
Iron 15.2 %
Magnesium 13.6 %
Manganese 48.4 %
Niacin 21.1 %
Pantothenic Acid 3.7 %
Phosphorus 21.7 %
Riboflavin 12.5 %
Selenium 43.0 %
Thiamin 12.2 %
Zinc 15.8 %

Ingredients

Beef, round steak, 1 lb
Onions, raw, 1 medium (2-1/2" dia)
Canola Oil, 1 tbsp
Bread, whole wheat 8 slice
Salt, 1 tsp
Red Wine, 3 fl oz
Flour, white, 1 tbsp

How to:

Put the oil in a frying pan, and saute the onion until soft. Slice the steak thinly and cook until done. Add 2 servings of veggie boullion and a cup of water. Let simmer for a bit. Mix the wine with the flour, and add to the mix. Stir well and cook until thickened.

Spoon over a piece of bread and eat. I like to eat this with celery or a nice salad. You could use chicken or pork too, I just used beef since it has the most fat.


There you go... two things that can be the base of a great meal.... add however many veggies or fruits you'd like and you'll have a great day!

Ciao loves!

-e

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