Skinny Pepper and Onion Frittata

This frittata makes for the perfect light, yet filling breakfast. Make it when you have overnight guests or just any day of the week! This light, fluffy breakfast is full of flavor you and your family will love. The great thing about this recipe is that you can hone your own creative culinary skills by switching out veggies. Love mushrooms? Add them! What about roasted red peppers or broccoli? Sure! Make it your own!

Pro tip: Remember not to grab the handle of the skillet when taking it out of the oven; it will be screaming hot!

Recipe: Skinny Pepper and Onion Frittata

Prep time: 15 minutes

Cook time: 25-30 minutes

Yield: 4 servings

Serving size: 2 slices (1/4 of frittata)

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 small onion, thinly sliced
• 1 green bell pepper, thinly sliced
• 1 red bell pepper, thinly sliced
• 4 eggs
• 8 egg whites
• ½ cup skim milk
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ¼ teaspoon garlic powder
• ¼ cup reduced-fat mild cheddar shredded cheese

Instructions

1. Preheat the oven to 400° F.
2. Heat a 10-inch skillet over medium-high heat. Add the oil, onion and bell peppers and cook for 12-15 minutes or until very soft and the onions are translucent. (The vegetables will shrink down to almost half their original size.)
3. In a large mixing bowl, whisk together the eggs, egg whites, milk, salt, black pepper and garlic powder.
4. Pour over the vegetable mixture and continue cooking for 5 minutes over medium-heat, or until the edges of the eggs start to set.
5. Evenly sprinkle the cheese over the eggs and transfer the skillet to the oven and cook for 8-10 minutes, or until the center is set.
6. To test if it is done, insert the tip of a knife into the center. If it comes out clean, it's done.
7. Allow to sit for 5 minutes before slicing into 8 slices.

Nutrition Information

Per Serving: [2 slices (1/4 of frittata)]

Calories: 186

Calories from fat: 80

Fat: 10g

Saturated Fat: 2g

Cholesterol: 180mg

Sodium: 530mg

Carbohydrates: 10g

Fiber: 2g

Sugar: 6g

Protein: 18g

WWP+: 6

http://www.skinnymom.com/recipe-skinny-pepper-and-onion-frittata/

Tofu Scramble.

A quick and tasty vegan breakfast recipe to kickstart your day. 

Breakfast just got made over. Chili and sriracha as well sa a good dose of healthy fats in this tofu scramble are a great way to power up your metabolism first thing.
Serve with avocados, fresh coriander, and your favorite salsa. F*ck yeah.
Disclaimer: These recipes are provided by Thug Kitchen, famous for its swear-y persona and cool, health-conscious recipes. So silence your inner prude, strap on a pair and get yourself a bit of ghetto gourmet.
Makes 8 / Cals / Sat Fat / Sugar / Ready in 20mins

INGREDIENTS

• 1 small broccoli
• 1 red pepper
• 1 yellow onion
• 1 carrot
• 4 cloves garlic
• 1 to 2 jalapenos
• 1 tablespoon ground cumin
• 1 tablespoon chili powder
• 2 teaspoons dried oregano
• 2 teaspoons olive oil
• 1 block extra-firm tofu
• 2 to 3 teaspoons tamari
• 2 tablespoons lime juice
• 43g cup nutritional yeast
• 2 teaspoons of Sriracha
• 8 corn or flour tortillas, warmed

METHOD

1/ Chop up the broccoli into small pieces. Dice the pepper and onion into pea-size pieces. Shred the carrot on that box grater you think you bought a while back. Mince the garlic and jalapeno. In a small bowl, mix together the cumin, chili powder, and oregano and set that sh*t aside. PREP WORK, MOTHERF*CKER.
2/ In a large frying pan, heat the oil. Add the onion and cook for 3 to 5 minutes. Now add the chopped broccoli and pepper and cook until the broccoli starts to get tender, another 3 to 4 minutes. Now add the garlic and jalapeno and sauté for 30 seconds.
3/ While that sh*t is going on, drain the tofu and squeeze out as much water as possible. (You can just use your hands; no need to press this bastard.) Now crumble that tofu into the pan in quarter-size chunks. Sauté with the veggies for 2 to 3 minutes. If the pan starts looking dry, add a splash of water and move the f*ck on.
4/ Add the soy sauce and lime juice. Add the spice blend, shredded carrot, and nutritional yeast right after and stir those f*ckers in. Cook for 2 minutes. Top with the Sriracha, stir, and then pile the filling into your waiting tortillas. Breakfast is served, bitches.

http://www.womenshealthmag.co.uk/nutrition/recipes/3848/vegan-tofu-scramble/

Cheesy Polenta Pie.

Ingredients

FILLING

1⁄2 pound lean ground beef (15% fat)

1/2 medium onion, chopped (about 1/2 cup)

1 can kidney beans, drained (15.5 ounces)

1 can diced tomatoes with juice (14.5 ounces)

1 can whole-kernel corn, drained

1 tablespoon chili powder

1⁄2 teaspoon cumin powder

1 teaspoon garlic powder or 8 cloves of garlic

1⁄2 teaspoon oregano

1⁄2 teaspoon salt

1⁄2 teaspoon pepper

TOPPING:

1 cup yellow cornmeal

1 teaspoon salt

1 teaspoon sugar

1 teaspoon chili powder

2 1⁄2 cups water

1 cup grated cheddar cheese

Directions:

Brown meat and onion in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.

Add beans, tomatoes, corn, 1 tablespoon chili powder, cumin, garlic powder, oregano, salt, and pepper.

Reduce heat to low (250 degrees in an electric skillet), cover, and heat thoroughly.

As chili heats, mix cornmeal, salt, sugar, and 1 teaspoon chili powder with water in a small saucepan.

Cook over medium heat, stirring constantly until thickened, about 2 minutes. Add cheddar and mix well.

Spread cornmeal mixture over chili mixture.

Cover and cook over low heat, with lid slightly ajar, until topping is set, about 10 minutes.

Refrigerate leftovers within 2 hours.

Notes

Substitute 1-2 tablespoons taco seasoning mix for the last 6 ingredients in the filling.

https://www.foodhero.org/recipes/cheesy-polenta-pie

Chicken and Dumpling Casserole.

Ingredients

3 tablespoons

 oil

1 cup

 chopped onion (about 1 medium)

1 cup

 chopped carrots (about 2 small)

1 cup

 chopped celery (about 2 stalks)

3 cups

 low sodium chicken broth

3 tablespoons

 flour

2 cups

 cooked chicken, bite sized

1 cup

 frozen peas

salt and pepper (try 1/4 to 1/2 teaspoon)

DUMPLINGS

1 cup

 flour

2 teaspoons

 baking powder

1⁄4 teaspoon

 salt

1 

egg

1⁄3 cup

 non-fat or 1% milk

Directions

1. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet) and saute onions, carrots and celery until soft.
2. Add a small amount of unheated broth to the flour and stir until smooth. Slowly stir in remaining broth and add to skillet. Stir over medium heat as the mixture thickens.
3. Add the chicken, peas, salt and pepper. Heat on low while making dumplings.
4. Dumplings: sift the flour, baking powder and salt together into a mixing bowl.
5. Add the egg to the milk and beat until well blended. Stir into the flour until well combined.
6. Pour the chicken mixture into a lightly oiled or sprayed casserole dish. Drop dumpling dough by spoonfuls onto chicken mixture. (makes about 8 dumplings)
7. Bake uncovered at 400 degrees for 15 minutes or until the dumplings are golden brown.
8. Refrigerate leftovers within 2 hours.

https://www.foodhero.org/recipes/chicken-and-dumpling-casserole

Skillet Lasagna.

Ingredients

1⁄2 pound

 ground beef

1⁄2 cup

 chopped onion

2 cloves

 minced garlic (or 1/4 teaspoon garlic powder)

2 1⁄2 cups

 spaghetti or pasta sauce (26 to 28 ounce container)

1 cup

 water

8 ounces

 wide noodles

1 package

 frozen chopped spinach, thawed (10 ounce)

1 package

 lowfat cottage cheese (12 ounces or 2 cups)

1⁄2 cup

 shredded mozzarella cheese (4 ounces)

Directions

1. Stir ground beef, onion, and garlic together in a large skillet over medium high heat (350 degrees in an electric skillet) until meat is browned.
2. Add spaghetti sauce and water to skillet and bring to a boil.
3. Add uncooked noodles, stir, cover with lid, reduce the heat and simmer 5 minutes.
4. Squeeze the thawed spinach to remove the juice then stir into the noodle mixture. Cover and simmer for 5 minutes.
5. Spoon cottage cheese over the top. Sprinkle with mozzarella, cover and heat another 5 to 10 minutes until heated through and noodles are tender.
6. Refrigerate leftovers within 2 hours.

Notes

• Add fresh or canned (drained) sliced mushrooms.
• Use whole wheat pasta instead to increase fiber and make this a whole grain meal.
• Try pasta in a different shape.

https://www.foodhero.org/recipes/skillet-lasagna

Chinese Spicy Noodles.

Ingredients

1 package

 (16 ounces) spaghetti, uncooked

2 tablespoons

 vegetable oil

1 medium onion, finely diced (about 1 cup )

6 cloves

 minced garlic or 3/4 teaspoon of garlic powder

2 tablespoons

 curry powder

1 tablespoon

 chili paste

2 tablespoons

 soy sauce

2 cups

 shredded cabbage (1/3 head)

1 cup

 shredded carrot

1 cup

 shredded zucchini

6 green onions, thinly sliced

2 large tomatoes, coarsely diced

1⁄4 cup

 honey

1⁄2 cup

 peanuts

lime wedges

Directions

1. Boil water in a large pot; add spaghetti and cook until tender, about 10 minutes.
2. Heat oil in a skillet over medium heat (300 degrees in an electric skillet). Add onion and sauté about 4 minutes.
3. Stir in garlic, curry powder, chili paste, and soy sauce. Mix well.
4. Stir in cabbage, carrot, and zucchini and cook, stirring, 3 to 5 minutes.
5. Stir in green onions and tomatoes; continue to cook another 2 minutes.
6. Drain pasta and mix in vegetables. Add honey and toss.
7. Top with peanuts and serve with lime wedges.
8. Refrigerate leftovers within 2 hours

Notes

• Try adding 2 tablespoons peanut butter to increase protein.
• Try whole wheat spaghetti.
• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.
• Honey is not recommended for children under 1 year old.

https://www.foodhero.org/recipes/chinese-spicy-noodles

Chicken Creole.

Ingredients

1 tablespoon

 vegetable oil

1 pound

 boneless, skinless chicken breasts

1 can

 diced tomatoes (with juice)

12 ounces

 chili sauce (about 1 cup)

1 

large green pepper, chopped

2 

ribs celery, chopped

1 

small onion, chopped

2 cloves

 garlic, minced, or 1/4 teaspoon garlic powder

1 teaspoon

 dried basil

1 teaspoon

 dried parsley

1⁄4 teaspoon

 cayenne pepper

cooked brown rice or whole wheat pasta

Directions

1. Heat pan over medium-high heat (350 degrees in an electric skillet). Add vegetable oil and chicken, and cook until no longer pink when cut.
2. Reduce heat to medium (300 degrees in electric skillet).
3. Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, and cayenne pepper.
4. Bring to a boil; reduce heat to low and simmer, covered, for 10-15 minutes.
5. Serve over hot, cooked rice or pasta.
6. Refrigerate leftovers within 2 hours.

Notes

No chili sauce? Make your own and reduce sodium using these ingredients:

• 1 can (8-ounce) tomato sauce
• 1 tablespoon vinegar
• 1 teaspoon brown sugar
• 1 teaspoon chili powder

https://www.foodhero.org/recipes/chicken-creole

Making Delicious Vegan Soup.

1 medium onion, finely diced
1 red pepper, finely diced
1 carrot, finely diced
1 small butternut squash
1 potato, chopped
500ml of vegetable stock 
1 bay leaf
Salt and pepper to taste
1 clove of garlic
1/2 of split red lentils

Cut the butternut squash in blocks of 2 inches and roast them in a hot oven for 20 minutes. Put the vegetables with some olive oil and garlic in a pan. Leave the pan over the fire until the vegetables become semitransparent. Combine the vegetables with the lentils, flavorings, and the stock. Simmer for half an hour. Put aside and permit them to cool. When cold, put the mix in a blender and process it until obtaining a puree. This vegetable soup should be reheated gently before serving.

Tips:

You can serve this split lentil soup with croutons made from 1 clove of garlic and 5 thick slices of bread. Remove the crust, cut the slices in crouton - sized pieces and cook them in some garlic and olive oil until they become brown.
In this vegan butternut squash soup recipe you can replace the lentils with peas, in order to make a split pea soup.

Serves: 5

Nutritional Facts:

Calories: 145.5
Total Fat: 0.7g
Saturated Fat: 0.1g
Carbs: 30.7g
Protein: 6.3g
Fiber: 7.3g
Sodium: 61.5mg
WW Points:3 

http://www.healthdigezt.com/making-delicious-vegan-soup/

Guacamole Dip or Salad Dressing.

Guacamole Dip or Salad Dressing.

3 ripe avocados
3 Tbsp. lemon juice
1 small onion very fine chopped
1 tsp. garlic powder
2 Tbsp. mayonnaise
Salt and pepper to taste
Dash of Tabasco sauce
Dash of Worcestershire sauce
Very finely chopped jalapenos peppers to taste
1 chopped ripe tomato

Placed peeled and cut avocados in a medium bowl and on low speed blend with mixer. Add
remaining ingredients, adding jalapenos to suit your taste and blend until mixture is thoroughly blended together but not soupy.

Chill and serve on lettuce as salad or with chips as dip. Place avocado pits in mixture while being stored in refrigerator to keep mixture from turning dark.