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EGGS
COOKBOOK
BY
GEORGE FELFOLDI, D.D., Ph.D.
Bettyann Felfoldi
Eggs Organization
The Toronto Eggs Council
The Toronto Public Library System
CondeNet Inc.
Consumer Reports Organization
The Canadian Egg Marketing Agency
Froggy & April Felfoldi
Marsha MacPhee
Margaret Felfoldi-MacPhee
About The Author
2006
Katoomba-Columbia
The Power Of Garlic
Meaning Of New Birth
Speaking To God Through Prayers
Ginger The Herb And Root Guide
The Complete Book On Angels
Chamomile The Healing Herb
The Healing Powers Of Aloe Vera
The Healing Powers Of Cranberry
The Healing Powers Of Seaweed And Algae
The Spiritual Key To Healing
The Healing Powers Of Pomegranate
2007
The Healing Powers Of Blueberries
AMD - Age-related Macular Degeneration
A Modern Look At Solar Power
The Healing Powers Of Oregano
The Healing Powers Of Coconuts
The Book Of Spells: White Magic Vs. Black Magic
The Healing Powers Of Cherries
Experimenting With The G-Spot
Sex Magic
The Images Of God
The Healing Powers Of Thistles
The Felfoldis: Medical Herbal Encyclopedia
The Complete Book On Herbal Magick
The Herbs And Animals Of The Bible
The Road To Better Health
The Gnomes in Mythology
The Magic Of Heaving Great Sex
The Healing Powers Of Strawberries
The Backyard Terror: Squirrels
Changing The Way We Look At Wolves
Cooking With Eggs Cookbook
Eggs For Energetic People
Eggs = Protein
BREAKFAST:
This is the most important meal of the day. A healthy
breakfast will give your body that you need to start the day
off right. A nutritious and balanced breakfast should be a
source of protein, like eggs. Protein helps to control the rate
at which food is absorbed.
Benefits:
Including high-quality protein, such as eggs, at breakfast
will provide you with the energy needed to stay active
longer.
LUNCH:
DINNER:
A) Healthy Snacks:
If you start to feel tired between meals, you might need a
healthy snack to boost your energy. Quick and nutritious
snacks include:
Hard-cooked eggs - These can be made and stored, in the
refrigerator, or in their shell. These are perfect for a
quick snack on the go or at work.
Dried fruits and nuts (such as Almonds, peanuts, and
walnuts) - in addition to sources of protein, nuts also
help to reduce your chances of high cholesterol disease,
when eaten in moderation.
Fresh fruits and yogurt, or vegetable sticks and dip -
Choose a variety of veggies to ensure youre getting a
wide range of vitamins and minerals.
Water - Are you really hungry, or are you simply
dehydrated? Before reaching for that snack, drink a glass
of water. Dehydration can often be confused with
hunger. Always keep a cold glass of water handy.
B) Physical Activity:
While its vital that you feed your body the vitamins,
minerals and nutrients that you need all day. Dont forget
that you need to exercise also. There are many books on
eating habits and regular physical activities:
Better health
Better self-esteem
Stronger muscles and bones
Better weight control
Look, feel and perform better
Higher energy levels
Lower risks of disease
Better stress management
Whatever it is that makes you happy and get your heart rate
pumping is great. Start making some healthier choices in
your every day activities. Find ways to increase your
exercise level so you dont strain yourself.
What Is In An Egg?
Nutrients Benefits
Vitamin B6
Vitamin B12 - Helps protect against heart disease.
Vitamin D
Phosphorus
Choline
CHART
1 large egg 1 1 2
2 large eggs 2 2 3
3 large eggs 3 4 4
4 large eggs 3 5 6
5 large eggs 4 6 7
6 large eggs 5 7 8
Nutrition Tips
Together, the egg yolk and the egg white make a nutrient-
rich food. The egg yoke has many essential nutrients which
include:
Phosphorus
Iron
Zinc
Vitamin B6
Vitamin B12
Vitamin E
Vitamin D
Thiamin
Pantothenic acid
Folic acid
Choline
Riboflavin
Yolks are also among the few foods that naturally contain
Vitamin D. On the other hand, protein and riboflavin are
equally distributed between the egg yolk and egg white so
be sure to eat both to contain all the benefits from this
extraordinary food!
Cooking Recipes
Here in this section are some great recipes that you can try.
I have collected here some recipes that I found on the Inter
Net, some from my family and also from some of my
friends. Sorry I did not list them in alphabetical order but
you will find then never the less. So enjoy the great tastes.
Instructions
Number of servings: 24
Preparation Time: 10 minutes
Boiling time: 25 minutes
Chilling time: 30 minutes
Ingredients
12 eggs hard-cooked
Salt, to taste
Pepper, to taste
Mayonnaise, to moisten
Paprika
Parsley, for garnish
Method
============================
BREAKFAST STACK
Instructions
Makes 4 servings
Ingredients
Preparation
Instructions
Makes 6 servings.
Ingredients
Preparations
Ingredients
12 eggs
1 can of (385 ml) fat free evaporated milk
2 tsp of Italian seasoning*
Salt and pepper to taste
Cooking spray
1 box (150g) seasoned or plain croutons
1 can (341 ml) whole kernal corn, drained
1 can (398 ml) tomato sauce
1 cup shredded part skim mozzarella cheese
Method
Seasoning Variation
AKOORI
Instructions
Number of servings: Makes 4
Preparation tine: 8 minutes
Cooking time: 12 minutes
Ingredients
Method
Instructions
Ingredients
Method
Variations
Number Of Servings: 4
Preparation time: 10 minutes
Cooking time: 20 minutes
Ingredients
1 medium potato
8 eggs
cups of milk, (or chicken broth or water)
tsp dried basil
1/s tsp salt
Pepper to taste
2 tbsp of vegetable oil
1 med. onion, chopped
green pepper, diced (or 1 small zucchini, diced)
red pepper, diced
1 garlic, minced
cup shredded old Cheddar (or Swiss) cheese
Method
Beat together eggs, milk, basil, salt and pepper until eggs
are just blended.
AMARETTI COOKIES
Instructions
Ingredients
Method
Instructions
Number of servings: 4
Preparation time: 10 minutes
Cooing time: 5 minutes
Baking time: 25 minutes
Ingredients
Cooking spray
cup of chopped green onions
1 garlic clove, finely chopped
1 cups of cooked chopped broccoli
cup of low fat cottage cheese
6 eggs
cup of variety baking mix
Salt to taste
Pepper to taste
1 tbsp each crumbled goat cheese or light cream cheese
15 ml grated Parmesan cheese
Method
AMBROSIA CREPES
Instructions
Number of servings: 9
Preparation time: 15 minutes
Cooking time: 20 minutes
Ingredients
Crepes:
3 eggs
tsp salt
1 cup all purpose flour
1 cups of milk
3 tbsp melted butter, cooled
Ambrosia Filling:
1 can (19 oz/540 ml) pineapple tidbits, well drained
2 cans (10 oz/284 ml) mandarin orange segments, drained
or 1 cups (375 ml) halved orange segments
cup sweetened flaked coconuts
cups of firm orange, lemon or vanilla flavoured yogurt
Method
Raise pan from heat with one hand and with the other hand
pour about 3 tbsp batter all at once into pan. As you pour,
turn and tip pan several times so that batter forms a thin
film over bottom. Cook over medium heat until top is set,
about 30 seconds. Loosen edges, turn over and cook a few
seconds.
Instructions
Number of servings: 1
Preparation time: 5 minutes
Cooking time: 7 minutes
Broiling time: 1 minute
Ingredients
Method
Ingredients
Number of servings: 1
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients
1 tsp butter
apple, peeled, cored and thinly sliced
2 tsp sugar, divided
Cinnamon to taste
2 eggs
1 tsp water
2 tbsp shredded Cheddar (or Swiss) cheese
Cinnamon sugar or granulated sugar (optional)
Method
Tips
Instructions
Ingredients
Method
Tip
Instructions
Ingredients
Instructions
Ingredients
Method
Tip
For quiche snacks or meals, cook one dozen eggs at a time.
Keep hard-cooked eggs in the refrigerator for up to a week.
If the eggs are peeled, store them in an airtight container.
Instructions
Number of servings: 6
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Ingredients
Cooking spray
6 Slices of bread, (white, whole grain or raisin)
1 tsp Ground cinnamon
3 Eggs
cup of milk
cup of maple or table syrup
2 tbsp margarine or butter, melted
1 tsp vanilla extract
Fruit, for garnish (optional)
Method
Calories: 231
Protein: 6.3g
Carbohydrates: 32.6g
Fat: 8.4g
BASIC DEVILLED EGGS
Instructions
Ingredients
Method
Instructions
Number of servings: 4
Preparation time: 10 minutes
Ingredients
Variations
Number of servings: 2 to 4
Preparation time: 8 minutes
Cooking time: 17 minutes
Ingredients
2 eggs
cup milk
tsp of salt
1 tbsp butter or margarine
4 slices of bread
Method
Instructions
Ingredients
1 bagel
1 egg
1 leaf of lettuce
1 slice of cheese
1 slice of sandwich meat
Dash of pepper
Dash of salt
Butter (to coat bagel)
Mayonnaise
Method
Instructions
Number of servings: 5
Preparation time: 15 minutes
Cooking time: 15 minutes
Ingredients
Instructions
Number of servings: 1
Preparation time: 1 minutes
Cooking time: 2 minutes
Ingredients
2 eggs
1 tbsp butter or margarine
Method
Heat skillet to medium heat. Melt butter in skillet. One at a
time, break eggs into small bowl, then slide into skillet.
Cook slowly to desired doneness.
For over easy, cook until whites are set. Turn over and
cook just as long enough to form a white film over yolks,
about 30 seconds.
For over well, turn eggs over and cook until eggs are
completely set, about 1 minute.
Variations
BASIC FRITTATA
Instructions
Ingredients
8 Eggs
cup water or broth
2 cups cooked chopped vegetables, (meat, chicken or
seafood)
2 tbsp butter
cup grated cheese
Method
Cook over low to medium heat until eggs are almost set but
still moist on the surface, about 10 to 15 minutes, lifting the
edges to allow uncooked egg to run to the bottom of the
pan.
Variations
Instructions
12 eggs
Water
Method
BASIC MERINGUE
Instructions
3 egg whites
tsp lemon juice
cup sugar
Method
Instructions
Number of servings: 4
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients
Method
Tips
Cooked rice will keep up to 1 week in a tightly covered
container in the refrigerator and up to 3 months in the
freezer.
Instructions
Number of servings: 4 to 6
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients
8 eggs
2 tbsp milk
2 tbsp finely chopped fresh parsley
2/3 tsp dried Italian seasoning
Salt to taste
Pepper to taste
2 tbsp butter
cup salsa
1 avocado, peeled and sliced (Optional)
Lemon juice
1 cup shredded Swiss or Mozzarella cheese
Method
Ingredients
Method
CARAMEL EGGNOG
Instructions
Number of servings: 14
Preparation time: 10 minutes
Cooking time: 20 minutes
Chilling time: 3 hours
Ingredients
1 cup sugar
6 tbsp water, divided
tsp lemon juice
6 eggs
4 cup milk
tsp vanilla extract
1/8 tsp ground nutmeg
1/8 tsp salt
cup whipping cream
2 tbsp almond or hazelnut liqueur (Optional)
1 tbsp icing sugar
Grated nutmeg (Optional)
Method
Tips
Portions
cup = 125 ml
Instructions
Number of servings: 2
Preparation time: 5 minutes
Cooking time: 10 minutes
Ingredients
cup milk
4 eggs
Salt to taste
Butter
Pepper to taste
1 large onion, thinly sliced
1 small red skin potato, scrubbed, cubed and cooked
1 medium carrot, chopped and cooked
cup cooked green peas
Method
Beat eggs with milk; season with salt and pepper. Set aside.
Melt butter in a large non-stick skillet over medium heat.
Saute onion for about 5 minutes or until golden and tender.
Stir in potato, carrot and peas. Pour egg mixture over
vegetables and reduce heat to medium-low. As mixture
begins to set, gently move spatula across bottom and sides
of skillet to form large, soft curds. Cook until eggs are set
and no visible liquid egg remains, but they are still moist.
Serve right away.
Number of servings: 4 to 5
Preparation time: 15 minutes
Cooking time: 15 minutes
Ingredients
Method
Cut potatoes into -inch pieces and cook in salted boiling
water until tender, about 10 minutes. Add corn for 3
minutes before the end of cooking. Drain. Beat together
eggs and milk just until blended. Season to taste with salt
and pepper. Heat oil in medium non-stick skillet over
medium heat. Add onions and garlic; saute for 3 minutes.
Add ground beef and cook until it is browned, about 5
minutes. Drain fat. Season with salt and pepper. Spoon
meat into 8-inch square baking dish. Place vegetables on
top. Wipe skillet. Pour egg and milk mixture into skillet.
Add cup cheese. Cook over medium-low heat, stirring
constantly, until mixture is medium thick. Immediately
pour over vegetables. Sprinkle with remaining cheese and
paprika. Bake in a 350F oven for 10 to 15 minutes or until
eggs are set.
Instructions
Method
Variation
Instructions
Number of servings: 24
Preparation time: 10 Minutes
Ingredients
Instructions
Number of servings: 24
Preparation time: 10 minutes
Ingredients
12 hard-cooked eggs, peeled
cup of mayonnaise
2 tsp dijonnaise
4 tsp minced roasted red pepper
4 tsp minced fresh dill (or tsp dried dill)
Few drops of lemon juice
Pinch of salt
Pinch of pepper
Black caviar, for garnish
Method
Cut eggs in half lengthwise. With a fork, mash all the egg
yolks; add mayonnaise, dijonnaise, roasted red pepper, dill,
lemon juice, salt and pepper. Refill all your egg whites with
yolk mixture and top with caviar. Serve right away or store,
covered, in the refrigerator. Use within 3 days.
Number of servings: 16
Preparation time: 5 minutes
Baking time: 30 minutes
Ingredients
Vegetable spray
cup corn syrup
cup margarine or butter
5 squares semi-sweet chocolate
cup sugar
3 eggs
1 tsp vanilla extract
1 cup all purpose Robin Hood flour
1 cup chopped walnuts
1 square white chocolate, melted, for garnish
Chocolate Glaze
Method
Preheat oven to 350F. Spray an 8-inch square pan with
vegetable spray. In a large saucepan, bring corn syrup and
butter to a boil, stirring occasionally; remove from heat.
Add semi-sweet chocolate; stir until melted. Add sugar. Stir
in eggs, one at a time, then vanilla, flour and nuts. Pour into
pan. Bake 30 to 35 minutes, or until toothpick inserted in
centre comes out clean. Cool completely on rack. Prepare
glaze; spread on top of brownies. Drizzle with white
chocolate. Let stand until set. Cut into squares.
Instructions
Number of servings: 4
Preparation Time: 10 minutes
Baking time: 30 minutes
Ingredients
Vegetable spray
1 can half fat condensed cream of chicken soup
1 cup finely diced cooked chicken
tsp poultry seasoning
Freshly ground pepper, to taste
6 egg yolks, beaten
1 cup diced cooked mixed vegetables
cup chopped fresh parsley
6 egg whites, stiffly beaten
Method
Instructions
Number of servings: 8
Preparation time: 30 minutes
Cooking time: 75 minutes
Chilling time: 180 minutes
Ingredients
4 eggs
tsp vanilla extract
tsp cream of tartar
Pinch of salt
1 cup sugar (for meringue)
2 tbsp cornstarch
cup sugar (for filling)
1 cups milk
2 squares unsweetened chocolate, chopped
tsp vanilla extract
Fruit, for garnish
Method
Instructions
Number of servings: 6
Preparation time: 35 minutes
Cooking time: 35 minutes
Ingredients
Omelettes
10 eggs
cup water
Salt to taste
Pepper to taste
Hot pepper sauce to taste
1 tsp butter, melted
Cheese Sauce
3 tbsp butter
3 tbsp of flour
1 cups milk
Salt, to taste
Pepper, to taste
Nutmeg, to taste
1 cups shredded old Cheddar cheese
Filling
Method
To make omelette: Beat together eggs, water and
seasoning. Over medium- high heat, melt butter in a 9-inch
non-stick skillet. Pour cups egg mixture into skillet,
tilting skillet to cover surface. Cook 2 to 2 minutes or
until set. Slide omelette from skillet. Repeat to make 4
more omelettes.
Instructions
Ingredients
Method
Beat together eggs, milk, basil, salt, pepper and hot pepper
sauce, just until blended. Melt 1 tsp butter in a large non-
stick skillet over medium-high heat. Add green and red
peppers, and onions. Cook and stir 3 minutes. Add in
shrimp and egg mixture. Cook, stirring constantly with a
wide spatula. When the eggs are almost set but not very
moist, remove from heat and stir in half of the cheese.
Immediately pour into baking pan. Sprinkle with remaining
cheese and paprika.
Tips
Instructions
Number of servings: 4
Preparation time: 10 minutes
Ingredients
Instructions
Number of servings: 4
Preparation time: 15 minutes
Cooking time: 15 minutes
Ingredients
1 tbsp butter
cup sliced fresh mushrooms
1 clove garlic, finely chopped
1 cup prepared tomato sauce
1 cup half and half cream
5 eggs
Salt, to taste
Pepper, to taste
1 tbsp chopped fresh basil
3 cups farfalle (pasta bows)
2 cups shredded Cheddar cheese
Method
Tips
Pasta should be rinsed in cold water after cooking, only if it
is to be served in a salad, or cooked again, as in a baked
pasta dish.
Instructions
Ingredients
Glaze
Method
Tips
Instructions
Number of servings: 8 to 10
Preparation time: 30 minutes
Baking time: 60 Minutes
Cooling time: 30 minutes
Ingredients
Method
Calories: 475
Carbohydrate: 23.1 g
Protein: 22.5 g
Fat: 38.1 g
Ingredients
Custard Sauce
1 cup milk
1 cup cream, 10% M.F.
6 egg yolks
cup sugar
tsp vanilla extract
Method
Calories: 339
Carbohydrate: 39.8 g
Protein: 5.7 g
Fat: 17.7 g
Instructions
Number of servings: 8
Preparation time: 30 minutes
Chilling time: 3 hours
Ingredients
Clear Layer
cup each canned condensed chicken broth and water
1 tbsp white wine or lemon juice
1 tsp unflavoured gelatine
1 hard-cooked egg, sliced
Green onion and pepper, for garnish
Egg Mousse
1 envelop unflavoured gelatine
chicken broth or water
5 hard-cooked eggs
1/3 cup mayonnaise
cup cream cheese
1 tbsp Dijon mustard
Salt, to taste
Pepper, to taste
Hot pepper sauce, to taste
1/3 cup each chopped green and red peppers
cup chopped green onions
Method
Calories: 165
Carbohydrate: 1.9 g
Protein: 7.8 g
Fat: 14.0 g
Number of servings: 5
Preparation time: 10 minutes
Cooking time: 15 minutes
Ingredients
Method
Combine dry ingredients in a large bowl. Stir in cheese and
apples. Beat together eggs, milk, butter, and vanilla. Pour
over dry ingredients and stir just until moistened.
Calories: 450
Carbohydrate: 51.7 g
Protein: 18.9 g
Fat: 20.0 g
Number of servings: 4
Preparation time: 10 minutes
Cooking time: 35 minutes
Ingredients
Cooking spray
4 slices bread, crusts trimmed, cut into quarters
6 eggs
1 cups milk
4 slices turkey or bacon, diced and cooked
cup shredded Cheddar cheese, divided
1/3 cup sliced mushrooms
tsp salt
cup frozen hash brown potatoes, thawed
Method
Instructions
Number of servings: 4
Baking time: 22 minutes
Ingredients
5 egg yolks
3 tbsp sugar
1/3 cup sugar
cup Grand Marnier
1 tbsp freshly grated orange peels
7 egg whites
tsp cream of tartar
Icing sugar to sprinkling
Method
GREEK OMELETTE
Instructions
Number of servings: 4
Preparation time: 10 minutes
Cooking time: 20 minutes
Ingredients
8 eggs
cup water
Freshly ground pepper, to taste
Cooking spray
1/3 cup chopped onions
cup seeded, shopped tomato
cup crumbled Feta cheese
cup Kalamata olives, pitted and slivered
tsp dried oregano
Method
In a medium bowl, beat eggs with water; season with
pepper. Set aside. Spray a non-stick skillet with cooking
spray. Saute onions over medium heat for about 1 minute.
GREEK-STYLED EGGS
Instructions
Number of serving: 1
Preparation time: 5 Minutes
Ingredients
Method
Tips
Number of servings: 2
Preparation time: 10 minutes
Cooking time: 5 minutes
Ingredients
Method
Calories: 390
Carbohydrate: 22.0 g
Protein: 26.0 g
Fat: 24.0 g
Number of servings: 4
Preparation time: 10 minutes
Baking time: 30 minutes
Ingredients
4 bagels
2 tbsp cream cheese
4 thinly chopped apple slices
4 slices ham
4 eggs
Salt, to taste
Pepper, to taste
4 tbsp grated Cheddar cheese
Method
Using a bread knife, cut a thin slice off the bottom of each
bagel. Spread tbsp cream cheese on each bagel (Divided
between the two halves), and place an apple slice and ham
slice on the lower (Thinner) half of each bagel.
Close the bagels. Break an egg into each bagel hole. Season
with salt and pepper. Sprinkle each with 1 tbsp cheese and
bake in a preheated oven at 375F for 30 minutes.
HAMLETTE ON BAGEL
Instructions
Number of servings: 4
Preparation time: 8 minutes
Cooking time: 2 Minutes
Ingredients
8 eggs
Salt, to taste
Pepper, to taste
1 tsp chopped parsley
cup diced cooked ham
1 tbsp melted butter or margarine
1 tsp all purpose flour
4 bagels
4 slices of tomatoes
4 slices crisp bacon (Optional)
Method
HARD MERINGUES
Instructions
Ingredients
Method
Instructions
Number of servings: 4
Preparation time: 10 minutes
Cooking time: 8 minutes
Chilling time: 60 minutes
Ingredients
1 unsliced crusty round loaf (about 8-inch diameter)
8 eggs
cup water
Salt, to taste
Pepper, to taste
Cooking spray
2 tbsp light creamy Caesar dressing
3 each thin sliced deli roast beef, salami and chicken
3 sliced Gruyere cheese
2 small tomatoes, sliced
1 jar (170 ml) marinated artichoke hearts, drained and
sliced (Optional)
Salad greens, to taste
Method
Beat eggs with water; season with salt and pepper. Spray an
8-inch non-stick skillet with cooking spray.
Calories: 570
Carbohydrate: 44.4 g
Protein: 39.0 g
Fat: 25.9 g
Instructions
Number of servings: 6
Baking time: 2 minutes
Chilling time: 60 minutes
Ingredients
4 egg whites
1/8 tsp salt
cup sugar
6 sliced jelly roll, cake or brownie
6 scoops ice cream, well frozen
Method
In a small mixing bowl, beat egg whites and salt until soft
peaks form. Gradually add sugar, 1 tbsp at a time, continue
beating until stiff and glossy. Place cake slices on an
ungreased baking sheet. Top each with ice cream and
quickly cover with meringue, being sure to seal edges
completely. Swirl meringue into peaks. Keep in freezer
until ready to bake. Freeze for at least 1 hour. Preheat oven
to 475F. Bake 2 to 4 minutes or until meringue is delicately
browned. Serve at once.
Number of servings: 8
Baking time: 10 minutes
Ingredients
8 large oranges
1 tbsp cornstarch
2/3 cup orange juice
1 tbsp grated orange rind
cup sugar 1 tbsp marmalade
1 tbsp butter
4 eggs, separated
Icing sugar for dusting
Method
Instructions
Number of servings: 6
Preparation time: 10 minutes
Cooking time: 12 minutes
Broiling time: 2 minutes
Baking time: 15 minutes
Ingredients
Cooking spray
2 mild Italian sausages, casing removed (about lb)
cup chopped shallots or onions
2 cloves garlic, minced
cup chopped softened sun-dry tomatoes
4 tbsp chopped fresh parsley, divided
8 eggs
1 can evaporated skim milk
2 cups shredded light Mozzarella cheese, divided
Method
Instructions
Number of servings: 4
Preparation time: 5 minutes
Cooking time: 6 minutes
Baking time: 15 minutes
Ingredients
8 eggs
cup of milk
1 tbsp chopped fresh parsley
1 tsp vegetable seasoning*
Salt, to taste
Pepper, to taste
Cooking spray
1 large onion, chopped
1 cups of chopped fresh mushrooms
2 cups coarsely chopped cooked broccoli
1 cup shredded low-fat cheese blend
Method
Instructions
Number of servings: 4
Preparation time: 15 minutes
Cooking time: 5 minutes
Ingredients
MACARONI BAKE
Instructions
Number of servings: 6
Preparation time: 5 minutes
Cooking time: 8 minutes
Baking time: 28 minutes
Ingredients
Method
MAKE-AHEAD OVEN-BAKED
FRENCH TOAST
Instructions
Number of servings: 4
Baking time: 20 minutes
Ingredients
4 eggs
cup milk
cup packed brown sugar
2 tbsp orange juice
Pinch of nutmeg
Pinch of cinnamon
6 thick slices, stale bread (egg bread or raisin bread)
Method
NESTED EGGS
Instructions
Number of servings: 6
Preparation time: 10 minutes
Cooking time: 12 minutes
Baking time: 21 minutes
Ingredients
2 tbsp butter
1 cup finely chopped onions
1 cup finely chopped celery
1 large baking potato, peeled and cubed
cup chopped flat-leaf parsley
1 tsp thyme
1 tsp dried rubbed sage
Salt, to taste
Freshly ground pepper, to taste
2 cups cubed cooked chicken or turkey
cup chicken bouillon
8 eggs
Method
Bake an egg onto a small plate and slide into the nests.
Season with salt and pepper. Return skillet to the oven and
continue baking for another 6 to 8 minutes or until eggs are
set. Serve right away.
NICOISE SALAD
Instructions
Number of servings: 2
Preparation time: 10 minutes
Ingredients
Dressing
Method
OLYMPIAN EGGS
Instructions
Number of servings: 1
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients
2 eggs
2 tbsp water
2 tbsp crumbled lite Feta cheese
Pinch of dried oregano
Freshly ground pepper, to taste
Cooking spray
1 small tomato, seeded and chopped
1 Pita bread
Method
Beat eggs with water, Feta, oregano and pepper; set aside.
Spray an 8-inch non-stick skillet with cooking spray. Heat
skillet over medium heat. Pour in your egg mixture. As
mixture begins to set, gently move spatula across the
bottom and sides of skillet to form large, soft curds. Cook
until eggs are almost set. Sprinkle with tomato. Continue
cooking until eggs are thickened and no visible liquid egg
remains, but they are still moist. Serve on warm pita bread.
Calories: 376
Carbohydrate: 37.6 g
Protein: 22.1 g
Fat: 14.8 g
Number of servings: 4
Preparation time: 5 minutes
Cooking time: 2 minutes
Ingredients
Method
Preheat oven to 350F.
Instructions
Number of servings: 4
Preparation time: 10 minutes
Cooking time: 15 minutes
Ingredients
6 eggs
Salt, to taste
Pepper, to taste
1 medium onion, sliced vertically
1 clove garlic, minced
cup each red and green pepper, coarsely chopped
cup bean spouts or shredded cabbage
2 tsp vegetable oil, divided
2 tsp soya sauce, divided
4 bagles, split
Green onion, for garnish
Method
Instructions
Number of servings: 8
Preparation time: 5 minutes
Cooking time: 12 minutes
Ingredients
8 eggs
cup dry sherry
2 tbsp sugar
tsp salt
3 tbsp cornstarch
3 tbsp cold water
Vegetable spray
2 2/3 cups hot steamed oriental vegetables
Method
In a large mixing bowl, beat together eggs, sherry, sugar
and salt; Set aside. In a small bowl, blend together
cornstarch and water. Combine cornstarch mixture with egg
mixture.
Fill each wrap with 1/3 cup hot steamed vegetables. Roll up
and serve.
PASTA SCRAMBLE
Instructions
Number of servings: 4
Preparation time: 10 minutes
Cooking time: 20 minutes
Ingredients
Method
Variations
Instructions
Number of servings: 4
Preparation time: 15 minutes
Cooking time: 8 minutes
Ingredients
4 English muffins
5 tsp olive oil
cup Pizza sauce
6 small button mushrooms, sliced
1/3 cup diced sweet green peppers
6 eggs
2 tbsp milk
Salt, to taste
Pepper, to taste
2 oz Pepperoni, sliced
cup shredded Mozzarella cheese
Method
Calories: 440
Carbohydrate: 32.0 g
Protein: 22.0 g
Fat: 25.0 g
DONT FORGET
TO EAT
RIGHT. ITS YOUR
HEALTH.
Comments Are Welcome
ALL your comments are welcome. Please feel
free to write to me in regards to this Book or to
any other of my Books.
ENJOY.