Caramelized Onion & Potato Frittata

$1.56 total / $0.39 per serving

This meal utilizes several staple foods to make something out of nothing. It came about just like that. I didn't think we had anything to eat and the weather wasn't too great to run to the store, so I had to improvise. I'm glad I did because this super simple frittata is delicious and easy to make.

Nutritional Highlight: Eggs. Eggs often get a bad rap for their cholesterol content. Truth is, research indicates that eating eggs does not lead to heart disease. In fact, one Harvard study shows eating eggs may help reduce your risk for heart disease due to the protein content among other nutrients like Vitamins D and B-12, folate and riboflavin. So don't be afraid to eat the entire egg; yolks carry most of the additional nutrient content beyond protein. However, if you are someone already diagnosed with heart disease, it is smart to avoid any food with a substantial amount of cholesterol.

Caramelized Onion & Potato Frittata  (serves 4)

1/4 cup 1% milk
6 large eggs
1/4 cup parmesan
1 yellow onion, sliced into half moons
2 small potatoes, peeled and sliced into coins
vegetable oil

Spray a small saucepan with cooking spray. Caramelize onions in the small saucepan over medium-high heat, stirring frequently. Reduce heat to medium-low once onions start to brown and let them cook until they are a richer color of brown.

Meanwhile, pour approximately 2 tbsp vegetable oil in a large saucepan. Line with cut potatoes in a single layer. Season with salt and pepper. Cook for about 7 minutes on medium-high heat until golden. Flip and repeat. Once golden on both sides, transfer potatoes to a plate lined with a paper towel.

Whisk together the first 3 ingredients in a small bowl. Line pan again with cooked potatoes, top with caramelized onions. Add egg mixture. Cook for about 2 minutes until the egg mixture thickens. Finish off in the oven for approximately 15 minutes until eggs are set. 

****Don’t forget the pan has been in the oven; keep the handle towards the back of the stove once removed****

Nutritional Analysis:

Per serving: 223 calories, 9.6g fat (3.8g saturated, 1.2g polyunsaturated, 3.6g monounsaturated), 19.6g carbohydrate, 15.1g protein. Extremely high in Vitamins B-12 and B-6, Calcium, Phosphorus, Riboflavin, and Selenium. Very high in Vitamins A and C, Folate, Iron, and Pantothenic Acid. Also high in Vitamin D, Copper, Magnesium, Manganese, Niacin, Thiamin and Zinc.

Frittata Florentine

$3.03 total / $0.76 per serving

Nutritional Highlight: Part-Skim Ricotta Cheese. High in calcium and selenium, ricotta cheese helps build your bones and protects your body from free radicals. Choosing the part-skim variety will reduce your saturated fat intake while still allowing you to benefit from the complete protein, vitamins, and minerals.

Frittata Florentine (serves 4)

¼ cup 1% milk

6 large eggs

¾ cup part-skim ricotta

¼ cup swiss

4 strips bacon

3 small potatoes, peeled and cut into coins

3 handfuls fresh spinach

vegetable oil

Place bacon on a baking sheet, lined with foil, place sheet in a cold oven. Turn oven to 400 degrees. Set a timer for 17 minutes; check bacon. Once cooked to your preference, let cool. Stack each strip on top of the other and chop into pieces. Leave oven hot.

Meanwhile, pour approximately 2 tbsp vegetable oil in a large saucepan. Line with cut potatoes in a single layer. Season with salt and pepper. Cook for about 7 minutes on medium-high heat until golden. Flip and repeat. Once golden on both sides, transfer potatoes to a plate lined with a paper towel. Wilt spinach in the same pan using leftover oil. Remove spinach once wilted.

Whisk together the first 4 ingredients in a small bowl. Line pan again with cooked potatoes, top with spinach. Add egg mixture. Top with bacon. Cook for about 2 minutes until the egg mixture thickens. Finish off in the oven for approximately 15 minutes until eggs are set. ****Don’t forget the pan has been in the oven; keep the handle towards the back of the stove once removed**** (I speak from experience!)

Nutritional Analysis:

Per Serving: 404 calories, 20.4g fat (9.2g saturated, 1.7g polyunsaturated, 5.7g monounsaturated), 27.8g carbohydrate, 27.5g protein. Extremely high in Vitamins A, B-12, B-6, C, Calcium, Folate, Iron, Magnesium, Manganese, Pantothenic Acid, Phosphorus, Riboflavin, Selenium, and Zinc. Very high in Vitamin D, Copper, and Thiamin. High in Vitamin E and Niacin.

Chicken Tikka Masala

$8.29 total / $1.38 per serving

I have been wanting to make Tikka Masala for some time but have always had difficulty finding garam masala spice (a common ingredient in most recipes) where I live. I'm sure I could have found it at a specialty shop but honestly, I wasn't willing to venture out and spend $7 on a spice that I wasn't sure I would use again. I was thrilled when I found this recipe because it uses a blend of spices and ingredients that I typically have on hand!

It gets better though. This dish is RIDICULOUS. It immediately became one of my husband's favorite recipes, which is funny to me because he was unsure when I was making it whether he would be able to stomach it (I think he was freaked out by the color and that he didn't know how turmeric tastes). So don't be put off by the yellow color of the sauce. The best part about this dish is there are many layers of flavor instead of having one overwhelming element. Try it out; it is immensely satisfying!

**Plan on some prep time. The chicken should marinate for at least 1 hour.**

Nutritional Highlight: Turmeric. The active ingredient in turmeric is curcumin, which gives turmeric many powerful medicinal properties. Curcumin is a potent antioxidant and anti-inflammatory agent. Recent research indicates that consuming curcumin helps to increase the body's antioxidant capacity, reduce inflammation, boost levels of the helpful brain hormone BDNF to fight degenerative disease, and may help prevent heart disease. Turmeric is thought to be one of the best nutritional supplements for overall health and wellness. For best results, consume turmeric with black pepper and a meal that has a healthy fat content as absorption of curcumin is greatly increased or you can also take it in extract form.

Chicken Tikka Masala  (serves 6)
Recipe adapted from Gourmet De-constructed

6oz plain yogurt
1 Lemon, juiced
2 tsp Cumin
1 1/2 tsp Cayenne Pepper
1 tsp Cinnamon
1 tsp Ground Ginger
3 Chicken Breasts, chopped into chunks
3-4 Skewers, if using wooden skewers, soak before use to prevent sticking

2 Tbsp Pickled Jalapeños, chopped
1 Tbsp Unsalted Butter
1 Clove Garlic, minced
2 tsp Cumin
2 tsp Turmeric
1/2 tsp Salt
1/2 tsp Pepper
8oz Tomato Sauce
1 Cup Half & Half
1/4 Cup Fresh Cilantro, chopped

1 Cup Long Grain Rice
2 Cups Water

In a large bowl, mix together yogurt, lemon juice, cumin, cayenne, cinnamon, and ginger. Mix with the chicken and refrigerate for at least 1 hour. I prefer to do this step the morning I plan on making this for dinner.

In a large skillet, melt butter over medium heat. Saute the garlic and jalapeños for about 1 minute or until the garlic is fragrant. Add in the spices and cook until fragrant, about 30 seconds. Stir in the tomato sauce and cream. Simmer on low heat until slightly thickened, about 20 minutes.

Heat a small saucepan over medium-high heat. Cook rice with water until boiling. Reduce heat to low and cover. Cook for about 10 minutes, stirring occasionally, until cooked through.

Meanwhile, preheat your grill to medium-high heat. Skewer the marinated chicken pieces for cooking. Grill the chicken for 5 minutes on each side. Check the chicken for doneness in the middle of each skewer; juices should run clear when cut and there should be no pink in the center.

Remove the chicken from the skewers and place in the large skillet. Simmer with the sauce for about 5 more minutes.

Serve over rice and garnish with fresh cilantro. This is also delicious paired with garlic naan!

Nutritional Analysis:

Per Serving with 1/2 C rice: 387 calories, 11.4g fat (5.5g saturated, 1.3g polyunsaturated, 3.5g monounsaturated), 29.2 carbohydrate, 39.3g protein. Excellent source of Vitamins B12, B6, and C, Calcium, Folate, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Riboflavin, Selenium, Thiamin, and Zinc. Very high in Vitamin A and E.

Summer Berry Salad

 $6.75 total / $1.13 per serving

Everything in this salad is delicious and nutritious. I took advantage of summer's bounty by combining two kinds of berries, which boosts the nutritional value of the salad. Berries can get expensive, however, if you buy them in season you can find them at a much better cost. I happen to procure all of this lovely produce in my weekend Co-Op order for a steal.


Nutritional Highlight: Blueberries. Known as a superfood, blueberries are excellent for brain health due to their high antioxidant content. Research is suggesting that blueberries also can be good for memory. Berries are a nutritionally dense food. For having so few calories, they offer a wide range of benefits stemming from their fiber, vitamin, and antioxidant benefits. 

Summer Berry Salad  serves 4-6

Don't mind the cantaloupe, that was for dessert!

1 head of Romaine, washed and chopped
1/2 Cucumber, peeled and diced
6 or 7 Strawberries, washed and sliced
1/2 Cup Blueberries, washed
2 Grilled Chicken Breasts, sliced *optional
Brianna's Poppy Seed Dressing


Mix all ingredients, except dressing, in a large bowl or keep ingredients separate to have family members build their own salad.

I chose to separate all of the ingredients. I just liked how they looked in different colored bowls! It also made it easy for everyone to have every kind of produce on their plate while controlling the amount of chicken.

Dress your salad with about 2 Tbsp of dressing.

Enjoy!

Nutritional Analysis:

Per Serving: 287 calories, 16.2g fat, 14g carbohydrates, 19.2g protein. Very high in Vitamin A, Vitamin C, Folate, Niacin and Vitamin E. High in Vitamin B-6, Iron, Phosphorus and Selenium.

Garden Fried Rice with Chicken

$5.80 total / $0.73

I've been getting food from my local food co-op for several months and it is always so fun to make up recipes after getting a surprise mix of fruits and vegetables from our standard share. This week we got a head of broccoli, some carrots, and zucchini, among other things, in our order. I was delighted after I realized that I still had some eggs, peas and green onions that I needed to use. My dinner menu practically made itself with what I had on hand. I love it when things come together like that!

Nutritional Highlight: Loaded Up On Vegetables. Fried rice is one of those things that can really be horribly fattening and full of calories. It can, however, become a vehicle to get your kids (or your husband) to eat a variety of vegetables all at once! I have 5 different kinds of nutritious vegetables packed in this recipe, four of which are GREEN. Play around, be creative. There really is no 'wrong' way to make fried rice. You can put in whatever you like or whatever you have on hand. 

Pictured: 2 cups 

Garden Fried Rice with Chicken
Serves 6-8


4 cups cooked rice, chilled
1 Tbsp vegetable oil
4 scallions, chopped, white & green parts separated
3 cloves garlic, minced
1 medium zucchini, diced
3 medium carrots, peeled and diced
1 small head of broccoli, cut into florets
1 cup peas
1/2 lbs chicken breast, cut into small pieces
2 eggs
1/4 cup soy sauce
1/4 tsp sesame oil
1/2 tsp sriracha sauce


Heat wok and oil to medium high, then add the white part of the scallions along with the garlic. Cook, while stirring, for 30 seconds. Add all additional vegetables except the green scallions. Toss to coat and cook for 2-3 minutes for the vegetables to soften.

Add in the chicken, soy sauce, sesame oil and sriracha. Mix all ingredients and cook, turning occasionally for 5 minutes, or until chicken is cooked through. Now its time to add the rice. Mix well and try to get most of the rice towards the bottom side of the wok. Reduce heat to medium and let the rice sit and cook for about 5 minutes without stirring to make the rice crispy.

Increase heat back to medium high. Make a well in the center of the wok and break in two eggs. Scramble the eggs while they cook. When the eggs are almost set, mix in with the rest of the ingredients. When eggs are fully set, mix in the green tops of the scallions for garnish and you are ready to eat!

Nutritional Analysis:

Per 1 cup serving: 185 calories, 4.1g fat, 30.7g carbohydrates, 4.5g dietary fiber, 6.9g protein. High in Vitamin A, Vitamin C, Folate, Manganese, and Phosphorus.

Spaghetti Squash with Marinara and Mushrooms

$6.22 total / $1.56 per serving

I made this a couple weeks ago for my friend on her birthday. I was going to take her out but once I learned she was on a strict diet, I thought it would be more fun to make her something. I came up with this little dinner and it turned out delicious! I absolutely love spaghetti squash, you can do so much with it. This recipe is really simple and simply treats it as the 'noodle' base for basic spaghetti with mushrooms.

Nutritional Highlight: Spaghetti Squash. This squash is an excellent addition to any diet plan. Per serving, it is low in calories, has a fair amount of fiber and boasts many vitamins and minerals. The water content also helps to fill you up. It can be eaten plain with salt and pepper or used as a substitute for pasta like I've done in this dish. 

Spaghetti Squash with Marinara and Mushrooms  (serves 3-4)

1/2 Marinara Sauce recipe
3 cups Mushrooms, cleaned and sliced
1 Spaghetti Squash, about 3 lbs.
4 cloves Garlic, minced
1 Tbsp Butter, unsalted
2 Tbsp Olive Oil
Salt and Pepper
Parmesan Cheese, for serving


Make the marinara as directed or reheat on the stove if made previously. Preheat the oven to 375º and bake the entire spaghetti squash on a sheet pan for 1 hour. Let the squash cool for 10 minutes.

While the squash is cooling, heat a skillet to medium and melt 1 Tbsp butter. Add the mushrooms. Let the mushrooms cook until softened, about 5 minutes. Add 2 minced cloves of garlic and continue to cook for another 10 minutes or so until the mushrooms are cooked.

Once the spaghetti squash has cooled, cut it open lengthwise, take the seeds out and use a fork to scrape out the inside of the squash. Either wait until the mushrooms are done and then transfer them to a bowl and cover, or grab a different skillet. Pour 2 Tbsp olive oil in the pan, then add the remaining garlic. Cook the garlic until fragrant but not burnt, about 1-2 minutes. Place the spaghetti squash in the skillet with the butter and garlic, toss until coated. Season with salt and pepper.

Plate with the spaghetti squash first, about 1-2 cups, then with 1 cup marinara and about 1/2 cup mushrooms. Sprinkle with parmesan and eat!

Nutritional Analysis:

Per serving: 311 calories, 12.7g fat (3.9g saturated, 1.4 polyunsaturated, 6.6 monounsaturated), 40.8g carbohydrates, 9.1g protein and over 15% daily value of Vitamin A, Vitamin B-6, Vitamin C, Vitamin E, Calcium, Copper, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Riboflavin, and Thiamin

Weeknight Chicken Tacos

$4.47 total / $1.12 per serving

Some days I am just exhausted after work. Really. I feel like I need to just sit on the couch and stare ahead with all of the lights off just to recuperate. Maybe that's just me! (It sounds a bit extreme as I type it out, but it's the truth!)

Maybe you don't quite relate with me, but I'm sure most of you at least don't feel like making something labor intensive for dinner after a long day. Well, I feel you! I also have an answer for you: Chicken Tacos. These little babies are super quick and easy. You'll literally be ready to eat within 20 minutes!

Nutritional Highlight: Cooking with your spice rack. How do you make flavorful food without any fat? Spices! Spices are also an easy way to add additional vitamins and minerals to your meal. Many spices also contain essential oils, oil derived from individual plants, which are beneficial for a variety of health concerns. For example, cumin helps to aid digestion and ease insomnia due to its levels of Vitamin B, thymol and its own essential oil.

Weeknight Chicken Tacos (serves 3-4)

1 lb. Boneless Skinless Chicken Breast, cut into thin strips
1 cup Onion, chopped and divided
1/2 cup Water
1 tsp Cumin
1 tsp Coriander
1 tsp Chili Powder
1/4 tsp Salt
Fresh Cilantro, for serving
Corn Tortillas, for serving
Creamy Salsa Verde, for serving

In a large skillet over high heat, cook the chicken and most of the onions - you'll want to reserve just a small amount for topping the tacos. Immediately, add the spices to coat chicken and onion, stir and cook until the spices are fragrant. Reduce heat to medium and add the water. Simmer for 12 minutes until most of the liquid is absorbed and the chicken is cooked.

Meanwhile, heat corn tortillas over medium heat in a small pan. You can heat up about 3 at a time and then transfer to a warm plate with a damp paper towel to cover.

When you are ready, layer chicken and onion mixture onto a corn tortilla and top with raw onion, cilantro leaves and creamy salsa verde.

Nutritional Analysis:

Per serving (2 tacos dressed as shown): 162 calories, 5g fat, 23.9g carbohydrates, 7.3g protein

Hummus

$3.52 total / $0.11 per serving

It's Super Bowl Sunday and many of you are making game day snacks to be enjoyed by many. I can imagine lots of chicken wings, pizza and beer. Don't get me wrong, those things are delicious but there are other things you can put out to help curb your appetite and not over indulge. Something like hummus. Hummus is one of my favorite appetizers. I absolutely love it! Pair it with pita bread, carrots, sliced bell peppers or celery and it is a winner nutritionally as well as being super tasty.

Nutritional Highlight: Tahini. I make tahini from scratch to save money and ease my mind just by knowing exactly what is added. Tahini is made with sesame seeds and olive oil. It's such a simple combination but it can cost you a pretty penny pre-made - around $7 a jar! Tahini is a good source of carbohydrates and protein per serving as well as having a good balance of healthy fats. Fatty acids like Omega-3 and Omega-6 cannot be made by your body, so it is important to get them into your diet for a healthy brain and heart. The fat offered from the tahini and other ingredients in this hummus are mostly from monounsaturated and polyunsaturated fats. So while it is a high fat food, these are good fats that are vital to your health. 

Hummus  (makes about 4 cups)

1/2 cup Sesame Seeds
6 Tbsp Olive Oil, divided
2 cans Chickpeas, rinsed and drained (or garbanzo if you can't find chickpeas)
5 Garlic cloves
1 tsp salt
2 Lemons, juiced
2 Tbsp Water
1/2 tsp Sriracha
1 tsp Cumin

In a food processor, pulse the sesame seeds until they are almost ground. Slowly add up to 2 Tbsp of the olive oil to form a paste, scraping down the sides as needed. When you have the sesame paste or tahini, add in the rest of the ingredients except olive oil and water. Add the oil and water as needed to make the desired consistency. I like my hummus thick and creamy. The water helps make it creamy without so much olive oil. Eventually I ended up using 4 more Tbsp of olive oil and 2 Tbsp of water to make mine the consistency I wanted.

Serve with a little extra olive oil drizzled over the top. Cut up your favorite vegetables or pita bread to serve along side this as a dip.

Nutritional Analysis:

Per 2 Tbsp serving: 68 calories, 3.9g fat (.5g saturated, .8g polyunsaturated, 2.3g monounsaturated), 7g carbohydrates, 1.7g protein