Zucchini & Sun Dried Tomato Frittata

Making a frittata is a quick & easy way to mix up a usual menu. Serve as an unexpected side dish for dinner, then reheat leftovers the next morning in the oven for an elegant start to your weekday.

Look up local Mass farmers markets, and swap out ingredients to showcase your fresh finds!

Ingredients:

• 3 eggs
  
• 1/4 cup milk
  
• 1 medium zucchini
  
• handful sun dried tomatoes
  
• 1/4 white/yellow onion
  
• 1 tsp garlic, minced
  
• parmesan cheese
  
• 2 tbsp butter
  
• addition butter for greasing pan

Preheat oven to 350 degrees. Chop the zucchini, onion and sun-dried tomatoes into small chunks, as pictured. Add minced garlic to pan and saute for 30 seconds.**I spaced on taking pictures of me sauteing any veggies** Add onion & zucchini. Saute 5 minutes. Add tomatoes and saute for additional 2 minutes, until veggies start to soften. Remove from heat.


In a bowl, beat eggs and milk together. You could opt to do only egg whites, but since this recipe is full of healthy veggies, I kept the yolks for extra protein to keep me feeling full.


Grease a small casserole dish with butter and arrange sauteed veggies in a single layer. Pour in egg & milk mixture. Bake for 18 minutes. Grate a sprinkling of fresh parmesan cheese over the frittata. Return to the oven for an additional 4 minutes. Egg mixture should be completely set.


Give the frittata a couple minutes to cool before slicing and serving. Preheat leftovers in a preheated oven at 350 degrees for 5-7 minutes.

Lunch Solutions: The Thinner Happy Meal

I spend all day thinking about food, so office lunchtime is never too early. Bringing my own lunch won't keep me from seeking take-out, unless my healthy alternative can satisfy my comfort food cravings. I make these chicken nuggets for dinner one night, and make a whole lot extra to bring for lunch the rest of the week.

Ingredients

• 2 lb chicken breasts
  
• 2 egg whites
  
• 2 cups panko bread crumbs (whole wheat if avail)
  
• 1 tsp salt
  
• 3 tsp cajun seasoning
  
• 1/2 tsp mustard powder
  
• 1/4 tsp pepper
  
• 2 eggs
  
• 1 tbsp milk
  
• cooking spray

Preheat oven to 425 degrees. Cut up chicken breasts into bite sized pieces. Keep them a little thinner so that they can crisp up quickly without drying out the chicken.


Place panko crumbs in a medium bowl. Add cajun seasoning, mustard, salt & pepper and mix together until combined. Taste quickly and adjust any seasoning to taste preferences.


In another bowl add eggs. Add milk and whisk together until completely combined.


Dunk a couple chicken bites into egg mixture then dredge through bread crumb seasoning. Panko crumbs are larger than finer bread crumbs so you may still see a little of the chicken pink showing through. That's fine, just pat on crumbs to coat pieces as best you can.


On a cookie sheet greased with cooking spray, lay out nugget pieces in a single layer, leaving enough space so chicken doesn't touch. For this recipe you will probably need 2 cookie sheets to fit all the nuggets.


Bake for 5 minutes, flip chicken pieces, and return to oven for additional 5 minutes. When using 2 cookie sheets, be sure to alternate which is on top/ bottom to ensure even cooking time. Panko crumbs should start to brown & chicken should be cooked through.

The Skinny on Breakfast

My morning routine is based around two of my favorite things: trashy tv & eggs. I'd rather wake up a half hour early just so I can watch a TiVoed episode of The Real Housewives, Jersey Shore or Top Model while eating a warm breakfast. Both of these quick & healthy recipes can be fixed during a commercial break and contain less than 250 calories each!

Turkey Egg-White Scramble w/ Baby-Heirloom Tomato Salad

• 1-2 slice(s) turkey deli meat
  
• 3 egg whites
  
• 1/8 cup shredded skim mozzarella cheese
  
• 6 baby heirloom tomatoes (or any tomato on hand)
  
• handful of fresh basil leaves
  
• olive oil
  
• fresh ground salt & pepper
  
• cooking spray

Coat a pan with cooking spray and tear the deli meat into small pieces. Saute until starts to brown. Add egg whites and scramble in pan, when eggs are almost ready sprinkle in cheese. Meanwhile slice tomatoes and basil, drizzle with olive oil & toss in small bowl. Serve tomato salad over egg scramble, season with salt & pepper to taste. Pairs well with reality tv :)

Better Bagel Breakfast Sandwich

• 1 whole wheat Bagel Thin (Thomas makes a 110 calorie bagel, you could also sub a whole wheat english muffin)
  
• 1 whole egg OR 2 egg whites
  
• nonfat cream cheese spread
  
• few slices red onion
  
• few slices tomato
  
• fresh dill
  
• salt & pepper
  
• hot sauce (optional)
  
• cooking spray

Coat a pan with cooking spray and fry whole egg, careful to leave yolk intact (I have an either/or with whole egg vs whites to keep calories within 250). While egg cooks, toast bagel thin and spread with a thin layer of cream cheese. Remove egg from heat once cooked and place on bagel half. On still hot pan, saute tomato slices and onion for a minute & sprinkle with fresh ground salt & pepper. Top over egg and add a few fresh dill pieces. I like to cut sandwich in half to break the yolk & add hot sauce for a delicious sandwich dip! Pairs well with dramatic teen soap operas.

Brands I Like:
Sharing is caring, so I'll always point out brand items I use. For the Bagel Breakfast Sandwich, I used Thomas brand 100% whole wheat Bagel Thins. Because my lactose intolerance seems to be getting worse & worse, instead of nonfat cream cheese I often use this Soya Kaas non-dairy spread.