Broccoli and Cheese Mini Egg Omelets

These are the perfect breakfast item when hosting a brunch or breakfast. They are packed full of protein and something that can be popped in the oven so you can actually entertain your guests. I recently made these when having my cousins over for a quick breakfast. I wanted something substantial but that didn't require a lot of time in the kitchen like pancakes or french toast, these were the perfect solution. I was surprised by how flavorful, filling and best of all healthy they were. They would make a great choice for new years day breakfast or brunch.

Broccoli and Cheese Mini Egg Omelets

Source: Skinnytaste

Makes 12 muffins/servings

Ingredients:

4 cups broccoli florets
5 whole eggs
1 ½ cup egg whites
½ cup reduced fat cheddar
1/4 cup good grated cheese like pecorino romano
1 tbs olive oil
salt and fresh pepper
cooking spray

Directions:
Preheat oven to 350°. Steam broccoli with a little water for about 6-7 minutes, or microwave.
When broccoli is cooked, mash into smaller pieces and add olive oil, salt and pepper. Mix well.

Spray cupcake tin with cooking spray and spoon broccoli mixture evenly into 12 tins.

In a medium bowl, beat egg whites, eggs, grated cheese, salt and pepper. Pour into the greased tins over broccoli until a little more than 3/4 full. Top with grated cheddar and bake in the oven until cooked, about 20 minutes. Serve immediately. Wrap any leftovers in plastic wrap and store in the refrigerator to enjoy during the week.

Broccoli-Quinoa Pilaf with Salmon

I have been hearing so many great things about quinoa and finally tried to make it tonight. Quinoa is a great whole grain that is also a complete protein and full of amino acids (like muscle-relaxing magnesium), fiber, and other minerals. It is a great way to mix things up from having rice as a side dish and a lot better for you. I had bought a bag a while ago after seeing it featured in a few blogs and magazines, but it has been sitting in my pantry just waiting to be opened. Tonight I used a recipe that my mom had made for me while home a few weeks ago. I figured that the first thing I try I should know sort of how it is supposed to turn out.  And with it I made some healthy pan seared salmon to round out the healthy meal.

Broccoli-Quinoa Pilaf with Salmon

Serves 4

Ingredients:

3 teaspoons olive oil

½ small onion, chopped

kosher salt and black pepper

1 cup quinoa, rinsed well

2 cups chopped broccoli

½ cup roasted almonds, coarsely chopped

6-ounce pieces salmon

Seafood seasoning (Old Bay or Phillips)

Directions:

1. Heat 1 teaspoon of the oil in a medium saucepan over medium-high heat. Add the onion and season with ¾ teaspoon salt and ¼ teaspoon pepper. Cook, stirring occasionally, until softened and starting to brown, 3 to 4 minutes.

2. Add the quinoa and 1½ cups water to the saucepan and bring to a boil; reduce heat to low, cover, and simmer gently until almost all the water has evaporated, 10 to 12 minutes. Fold the broccoli and raisins into the quinoa, cover, and cook until the quinoa and broccoli are tender, 8 to 10 minutes more. Remove from heat and fold in the almonds, scallions, ½ teaspoon salt, and ¼ teaspoon pepper.

3. Meanwhile, heat the remaining 2 teaspoons of oil in a large non-stick skillet over medium-high heat. Season the salmon with the seafood seasoning and cook until opaque throughout, 3 to 4 minutes per side

 4. Serve with the broccoli-quinoa mixture and enjoy!

Tip: Steaming the broccoli along with the quinoa means one less pot to clean. This technique works with lots of vegetables, including peas, green beans, and carrots.

Nutritional Information:

Calories 464; Fat 16g; Sat Fat 2g; Cholesterol 65mg; Sodium 833mg; Protein 37g; 

Carbohydrate 44g; Sugar 7g; Fiber 6g; Iron 6mg; Calcium 109mg

 

Adapted from: Real Simple

Broccoli and Bow Ties

This has been a busy week and I haven’t had time to think through our meals. Since we still wanted to go for a run after work we needed something that was easy and fast so we didn’t end up eating dinner super late. I don’t know how they eat dinner after 8pm in Europe! One of my favorite go to recipes is broccoli and bowties by Barefoot Contessa. It is an easy way to get some vegetables into your meal and even though it is pasta it is still a light dish. I like to add some chicken for protein and this time added some baby carrots since Jason loves them and is not a huge broccoli fan. The few modifications I made turned out well and was a relatively easy and quick dish.

Broccoli and Bowties

Adapted slightly from: Barefoot Contessa Family Style

Serves 6-8

Ingredients:

• Kosher salt
• 8 cups broccoli florets (4 heads or you can use frozen broccoli)
• 1/2 pound farfalle (bow tie) pasta
• Grilled Chicken (optional)
• 2 Tablespoons unsalted butter
• 2 Tablespoons good olive oil
• 1 teaspoon garlic minced
• 1 lemon, zested
• Freshly ground black pepper to taste
• 1 Tablespoon of freshly squeezed lemon juice
• 1/4 cup Toasted pine nuts (optional)
• Freshly grated Parmesan

 Directions:

1. Bring a large pot of salted water to boil.
   
   
2.  Add the bow-tie pasta and cook according to the package directions. After 8 minutes, add the broccoli into the same water. Let them both cook for another 3 minutes until pasta is tender and broccoli is cooked. Drain and place in a large bowl and set aside.
   
   
3.  Since I added some chicken, I lightly seasoned with salt and pepper and put on the grill to cook. I used tenders since we had them in the house and cut it up into cubes but feel free to use whatever you have on hand.
   
   
4.  Meanwhile, in a small sauté pan, heat the butter and oil and cook the garlic and lemon zest over medium-low heat for 1 minute (I added a splash of white wine for some extra flavor). Off the heat, add salt & pepper to taste, and lemon juice and pour this over the broccoli, chicken and pasta. Toss well and sprinkle with Parmesan.