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ROASTED BRUSSELS SPROUTS WITH GRAPES

ROASTED BRUSSEL SPOUTS WITH GRAPS

Preparation Time: 15 minutes | Cooking Time: 30 Minutes | Makes 6 Servings

Cruciferous vegetables include cabbage, cauliflower, and Brussels sprouts. They contain tons of nutrients and fiber, help you feel full longer, and reduce that dreaded inflammation. Ease into eating these nutritional powerhouses with recipes like the one below. Brussels sprouts, grapes, and shallots are roasted in the oven, then combined with a touch of balsamic vinegar for a hint of sweetness.

INGREDIENTS

  • 8 teaspoons extra-virgin olive oil, divided
  • 1 pound Brussels sprouts, trimmed and cut in half
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper
  • 2 cups seedless red grapes
  • 2 shallots, sliced
  • 1/2 tablespoon balsamic vinegar
  • 2 tablespoons sliced almonds, toasted (see Notes)

DIRECTIONS

  1. Preheat oven to 425°F. Brush two baking sheets with 1 teaspoon of olive oil each.
  2. In a large bowl, toss together the Brussels sprouts, 1 tablespoon olive oil, salt, and pepper. Spread the Brussels sprouts in a single layer on one of the prepared baking sheets, cut side down.
  3. In the same bowl, toss together the grapes, shallots, and remaining 1 tablespoon olive oil. Transfer to the second baking sheet.
  4. Place both sheets in the oven and roast. After 15 minutes, remove the pan with the grapes from the oven and stir. Return it to the oven and remove the pan with the Brussels sprouts and stir. Return it to the oven and continue roasting until the sprouts are golden and can be easily pierced with a fork, about 10 more minutes (25 minutes total). Remove both pans from the oven.
  5. In a small bowl, combine the balsamic vinegar with 1 tablespoon water. Pour it over the grapes (still in the pan), then stir and scrape up any browned bits.
  6. In a large serving bowl, combine the Brussels sprouts and the grapes with their juices. Top with the almonds and serve.

RECIPE NOTES

How to toast almonds: Place almonds in a nonstick skillet over medium heat. Cook, tossing frequently, until the almonds are aromatic and golden in color, about 5 to 6 minutes. They will brown quickly once the pan gets hot.

Recipe by: diabeticfoodie.com

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ITALIAN EGG BREAKFAST SANDWICH

ITALIAN EGG BREAKFAST SANDWICH

Preparation Time: 25 minutes | Cooking Time: 30 Minutes | Makes 4 Servings

This breakfast sandwich will satisfy your hunger for hours. It features Italian-seasoned scrambled eggs, shredded chicken breast and strips of roasted sweet peppers atop a pesto-smeared toasted whole-grain English muffin.

INGREDIENTS

Nonstick cooking spray

1 Cup refrigerated or frozen egg product or 4 eggs, lightly beaten.

1/4 Tsp Italian seasoning, crushed

1/8 Tsp salt

4 Whole-grain English muffins, split and toasted

2 Tbsp refrigerated reduced-fat or regular basil pesto

4 oz Cooked chicken breast, shredded.

1/4 Cup roasted red sweet pepper, cut in bite-sized strips

DIRECTIONS

Lightly coat a large nonstick skillet with cooking spray. In a small bowl combine egg product, Italian seasoning and salt. Heat skillet over medium heat; pour in egg mixture.

Cook without stirring, until mixture begins to set on the bottom and around edges. With a spatula or a large spoon, lift and fold the partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking for2 to 3 minutes or until egg mixture is cooked through but is still glossy and moist. Immediately remove from heat.

Spread cut sides of English muffins with pesto. Top bottom halves of muffins with egg mixture, chicken, roasted red pepper and muffin tops. Serve warm.

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LIGHT AND FLUFFY SPINACH AND CHEESE STRATA

LIGHT AND FLUFFY SPINACH AND CHEESE STRATA

Preparation Time: 15 minutes | Cooking Time : 50 minutes | Makes 8 Servings

This is a great dish to serve at a brunch, especially because you can make it in advance, but it also makes a nice change for a family dinner. Serve with blueberries or blackberries.

INGREDIENTS

  • 10 oz Frozen chopped spinach
  • 6 Eggs
  • 1/2 Cup swiss cheese (shredded)
  • 1 Cup cheddar cheese (shredded, reduced-fat)
  • 1 Tsp herbs de Provence or thyme, or other Italian herbs
  • 3 Slice bacon ((turkey, pork, or meatless), cooked and diced (optional))
  • 6 Slice ciabatta bread (about 1/2 inch thick, cubed, or use any day-old bread (about 4 cups))
  • 1 1/2 Cup Milk (non-fat or low-fat)
  • 1/4 Tsp Salt
  • 1/2 Tsp garlic powder

DIRECTIONS

DO AHEAD OR DELEGATE: Defrost the spinach, combine and refrigerate the eggs and the milk, shred the cheese, if necessary, and refrigerate, combine the dry seasonings, cube the bread, or fully assemble and refrigerate the strata.Defrost the spinach in the microwave or on the stovetop. Spray a 9 Å~ 13-inch glass or ceramic baking dish with nonstick cooking spray. Cook the bacon, if necessary.

In a large bowl, whisk together the eggs and the milk. Whisk in the cheeses, herbs, garlic powder, and salt. Stir in the spinach, bacon (optional), and bread cubes until the bread is completely moistened. Pour the egg mixture into the baking dish, smoothing it with the back of a spoon, if necessary. Refrigerate, covered, for at least 4 hours and up to 24 hours.

When you are ready to bake it, remove the strata from the refrigerator and preheat the oven to 350°F. Bake it in the center of the oven, uncovered, for 45–50 minutes until it is browned on the edges and cooked through in the center. Cut into squares to serve.

SLOW COOKER DIRECTIONS: In the slow cooker, whisk together the eggs and the milk, then whisk in the cheeses, herbs, garlic powder, and salt. Stir in the spinach, bacon, and bread cubes until the bread is completely moistened.Cook on low for 4–5 hours or on high for 2–3 hours.

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SUMMER FRUIT SMOOTHIE

SUMMER FRUIT SMOOTHIE

Preparation Time: 10 minutes | Makes 4 Servings (Serving size: 1/4 of recipe)

Fresh produce is abundant this time of year. Hit up a local farmers market and mix up the types of fruits in this smoothie.

INGREDIENTS

  • 1 Cup fresh blueberries
  • 1 Cup fresh strawberries (chopped)
  • 2 Peaches (peeled, seeded and chopped)
  • 6 oz Peach avored Greek style yogurt (non-fat)
  • 1 Cup almond milk (unsweetened)
  • 2 Tbsp ground flax seed
  • 1/2 Cup Ice

Directions

  • Combine all Ingredients in a blender and puree until smooth