Eggs in bacon-potato nests
Makes 4 servings
Preparation time: 20 minutes
Cooking time: 12 to 15 minutes; standing time: 5 minutes
INGREDIENTS
8 slices precooked bacon
2 cups frozen shredded potatoes
2 tablespoons chopped fresh chives, plus more for garnish
1/4 teaspoon coarse salt
1/8 teaspoon pepper
4 ounces shredded sharp cheddar cheese
4 large eggs
Place rack in lower third of oven and heat oven to 400 degrees. Coat four (6-ounce) oven-safe custard cups or similar ramekins with cooking spray. Arrange two strips bacon in an X pattern in each cup (ends may stick above cup). Place potatoes in medium bowl and microwave just until thawed, about 1 1/2 minutes. Add chives, salt and pepper and toss to combine. Press one-fourth of potato mixture over bottom and up sides of each bacon-lined cup. Add about 2 tablespoons of cheese to each cup. Break one egg into each cup and top with about 2 more tablespoons cheese. Bake 12 to 15 minutes or until egg whites are nearly set (eggs will continue to cook while standing). Remove from oven and let stand for about 5 minutes; run knife around outside of each cup and slip eggs nests onto plates. Sprinkle with additional chives and serve.
Per serving: 305 calories, 18 grams protein, 17 grams fat (51% calories from fat), 8.6 grams saturated fat, 19 grams carbohydrate, 224 milligrams cholesterol, 561 milligrams sodium, 2 grams fiber.
Carb choices: 1.
Tomato ‘sandwich’ nicoise
Cut 4 slices from each center of 2 large ripe tomatoes. On each of 4 plates, layer a tomato slice, a lettuce leaf, a red onion slice and 1/2 cup deli tuna salad; top with remaining tomato slices. Arrange 1/2 cup chilled cooked fresh green beans and 2 hard-cooked egg wedges on each plate. Drizzle olive oil over all.
Sloppy beef and beans
Heat a large nonstick skillet on medium and cook 1 pound lean ground beef and 1/2 cup finely chopped carrots 7 minutes or until beef is no longer pink; drain well. Stir in 2 tablespoons sloppy Joe seasoning mix and 1 (20-ounce) can pork and beans. Cook 2 minutes or until heated through. Serve on whole-grain hamburger buns. On the side, add steamed fresh spinach and baked chips.
Picadillo
Makes 8 servings
Preparation time: 15 minutes
Cooking time: less than 15 minutes
INGREDIENTS
2 teaspoons olive oil
1 medium onion, chopped
3 cloves garlic, crushed
1 tablespoon chili powder
1/4 teaspoon coarse salt
1/8 teaspoon cinnamon
1/2 pound lean ground beef
1/2 pound ground turkey breast
1 cup frozen corn
1/2 cup sliced green olives with pimento
1/4 cup raisins
2 tablespoons tomato paste
1/3 cup water
In a large nonstick skillet, heat olive oil on medium. Add onion and garlic and cook 5 minutes. Stir in chili powder, salt and cinnamon. Cook and stir 30 seconds. Add beef and turkey; cook 5 minutes or until no longer pink; drain well. Add corn, olives, raisins, tomato paste and water; bring to a boil. Boil 1 minute to thicken slightly and serve.
Per serving: 139 calories, 15 grams protein, 5 grams fat (28% calories from fat), 0.9 gram saturated fat, 12 grams carbohydrate, 27 milligrams cholesterol, 389 milligrams sodium, 2 grams fiber.
Carb choices: 1.
Chicken cacciatore
Makes 6 servings
Preparation time: 20 minutes
Cooking time: about 15 minutes
INGREDIENTS
2 teaspoons olive oil
1 1/4 pounds boneless skinless chicken breasts, cut into 1-inch pieces
8 ounces fresh white mushrooms, halved or sliced
1 large green bell pepper, cut into 1-inch pieces
1 medium onion, chopped
3 medium cloves garlic, thinly sliced
2 pounds tomatoes, cut into 1-inch chunks
1 teaspoon coarse salt
1 teaspoon dried oregano
1/2 teaspoon black pepper
Balsamic vinegar to taste
In a large nonstick skillet, heat olive oil on medium-high. Add chicken; cook and stir 5 minutes or until browned. Add mushrooms, bell pepper, onion and garlic; cook and stir 6 minutes or until mushrooms release liquid. Stir in tomatoes, salt, oregano and black pepper. Cook on low, stirring occasionally, 2 minutes or until tomatoes are heated through. Add a splash of balsamic vinegar and serve.
Per serving: 173 calories, 23 grams protein, 4 grams fat (23% calories from fat), 0.8 gram saturated fat, 11 grams carbohydrate, 61 milligrams cholesterol, 441 milligrams sodium, 3 grams fiber.
Carb choices: 1.
