250 calories or less

Cheesy Bacon Potato Frittata

April 6, 2012 by Nicole, RD · 13 Comments

I love most things about Mr. Prevention, but I hate the fact that he doesn’t eat breakfast (for selfish reasons and because it’s the most important meal of the day!). Being my favorite meal of the day, breakfast recipes are some of my favorite. Granted, this meal would be great for any meal but hash browns, eggs, and frittata generally scream “breakfast” to me.

This quarter, my students and I are at a long-term care facility and one of the assignments they’ve been working on is updating resident’s food and meal preferences. One of the favorite quotes from a resident thus far is: “I don’t know how you screw up a bagel and cream cheese…but they sure managed it!” We all got a good laugh out of that one.

My students are quickly discovering that older adults have taste buds very similar to what they referred to as “teen” preferences. When we met with the Food Service Director, she was able to confirm what I had guessed are the favorite foods among residents: hot dogs, bacon, and pizza. I know this 1) from experience and 2) my grannie’s nursing home shared this information at an orientation many years ago. At the facility we’re currently in, chocolate milk is also hugely popular and the residents don’t want fat-free milk…they want WHOLE chocolate milk. Can’t say I blame them!

In facilities that have to serve a lot of people in a very short period of time (i.e. hospitals, nursing homes, etc.), eggs are often problematic to keep warm. Like seafood, eggs cool off very quickly and only taste good when hot. There can also be cause for concern in terms of food borne illness if not cooked well or held at proper temperatures. Needless to say, there are many a complaints about the eggs around that place.

Perhaps a frittata cooked in a piping hot cast iron skillet would go over better?

I know I posted an egg recipe just yesterday (mmmm!), but I assure you…this recipe is just as good and JUST as simple. With just a few ingredients (one being bacon!), this frittata comes together in no time and my breakfast-loving family gave this two thumbs up. Even my breakfast-hating husband gave this one a shot!

And of course, he loved it.

This fittata is pretty basic, but you could certainly get creative. Spinach, mushrooms, feta, and roasted red peppers come to mind but you certainly make this a “Western” version with sausage, onion, and bell peppers, vegetarian, or any other number of combinations and possibilities. Enjoy…for an Easter Brunch, perhaps?

Cheesy Bacon Potato Frittata slightly adapted from Amanda’s Cookin’

4 slices uncured bacon
10 oz frozen hash brown potatoes (the cubed kind, not shredded), thawed
8 eggs
1/4 cup nonfat milk
1/2 tsp salt + pepper, to taste
1 cups part-skim Mexican blend cheese, shredded and divided
1/2 bunch green onions, chopped

Directions:

Preheat broiler (500 F).

Cook bacon in a 10 to 12-inch cast iron skillet over medium heat until crisp.

Meanwhile, beat eggs in a medium bowl. Stir in milk, salt, pepper, and 3/4 cup cheese. Set aside.

Remove bacon to drain on paper towels; set aside. Pour off all but 2 teaspoons of the drippings. Add potatoes to skillet; cook 2 minutes, stirring occasionally.

Add egg mixture to skillet. Cover; simmer until eggs are set on the bottom, 5-6 minutes, but not set.

Uncover; top with bacon and remaining cheese. Transfer skillet to broiler; broil 5 to 6 inches from heat for 2 to 3 minutes or until eggs are set and cheese is melted. Garnish with chopped green onions.

Yield: 6 servings (1/6th of frittata each).

Nutrition Information (per serving): 218 calories; 12.7 g. fat; 267 mg. cholesterol; 560 mg. sodium; 10.2 g. carbohydrate; 0.9 g. fiber; 16.2 g. protein

Result: Simple to make, cheesy, and hearty! I love the portion size for a mere 218 calories! I served this frittata with coffee (of course) and blackberries. Very simple, very fresh…and, very healthy. This is a low-carb option (even with the potatoes!) for those following a lower-carb lifestyle. This reheated well and came together in about 20-25 minutes from start to finish.

I know many are off today — Mr. P is currently sprawled out in the middle of the bed stealing all of the covers right about now. And I imagine he will remain in said position until at least 11am. I, however, will be at work going over monthly labs with my patients and adjusting IV vitamin D doses! No complaints…it’s Friday!

Happy weekend!

Be well,

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Filed Under: 250 calories or less, carb-controlled, fruits and vegetables, gluten-free, kid-friendly, low-carb, one-pot meal, quick meals, recipe ·

Dark Chocolate Chunk Frozen Yogurt + Weekly Menu

March 25, 2012 by Nicole, RD · 30 Comments

Summer, where did you go?

After 12 straight days of bliss, I was beginning to really fall in love with Midwest weather. In my 26 years of existence I can’t recall a time I wanted to be in middle America more than…say, California. Until last week.

And then Friday came and…March is here. If it has to rain, at least it’s not also in the 40′s? Glass half full.

But I say we will spring back to the Midwest, shall we? By way of a sweet, indulgent, but nearly guilt-free cold tread, please.

Kind of like bringing fro-yo to my kitchen…to my town. TO MY CITY. Everyone else in the US has fro-yo, except poor little Ohio. Seriously, what’s a girl got to do to get some fro-yo around here?

Thank goodness we have amazing custard.

When Lauren posted this recipe as a part of the dessert week of the Love Your Heart series in honor of National Heart Month, it immediately went onto my must-make dessert list. I am a new-comer to the wonders of dark chocolate. As my knowledge of food and nutrition evolve with my palate, I more and more so enjoy foods (and beverages!) with more depth and less sweet (i.e. sugar, sugar…and more sugar).

This isn’t a knock’em dead sugar high-type of indulgence, but a true chocolate — dark chocolate — masterpiece.

I briefly, ever so briefly, considered omitting the chocolate chunks to reduce the calorie content. I then quickly decided that that would be a disservice to all parties involved. First and foremost, my taste buds…but a close second, my heart. And blood pressure. And so on..

The flavanoids in dark chocolate (think 70%+ cocao) can not only reduce inflammation that can lead to atherosclerosis and heart disease, but is proven to reduce blood pressure. Furthermore, flavanoids found in dark chocolate reduce the number of free radicals in the body which aids in reducing cancer risk.

And with all that positive press, high percentage cocao dark chocolate is becoming easier and easier to find…bonus!

Dark Chocolate Chunk Frozen Yogurt slightly adapted from Healthy Food for Living

2 cups plain 0% fat Greek yogurt
1 cup plain 2% fat Greek yogurt
2/3 cup turbinado or raw sugar
1/2 tsp pure vanilla extract
1/2 cup unsweetened cocoa powder
2 1/2 oz (~1/2 cup) dark chocolate (at least 70% cocao), chopped

Directions:

In a large bowl, combine yogurts, sugar, vanilla extract, and cocoa powder. Stir until the sugar and cocoa powder are completely incorporated. Refrigerate mixture for at least one hour.

Freeze according to ice cream maker manufacturer’s instructions, adding the chopped dark chocolate at the end of churning.

Serve immediately as soft serve, or spoon into a freezer-safe container and place in freezer until hardened. Once frozen solid, thaw at room temperature for 30 minutes or until softened.

Yield: 3 cups (6 servings – 1/2 cup each)

Nutrition Information (per serving): 222 calories; 6.2 g. fat; 2 mg. cholesterol; 48 mg. sodium; 33.5 g. carbohydrate; 2.7 g. fiber; 12.8 g. protein

Result: So rich! Fro-yo has never been so rich! Unlike ice cream, this was beyond simple to make and most certainly curbs any sweet tooth for chocolate. The slightly tart yogurt gives this chocolate fro-yo a nice, unexpected bite. The ingredients in this are wholesome and I love that the fro-yo is so love in sodium and packs fiber and lots of protein…plus those antioxidants from the dark chocolate! I think I would like to try this with liquid stevia to see how it works out, too! Enjoy!

Weekly Menu: March 25th – 29th

Sunday: Crisp Salmon with Braised Red Cabbage and Mustard Sauce (roll-over from last week)
Monday: Athenian Orzo
Tuesday: Chicken Tamale Pie
Wednesday: leftovers
Thursday: Pea and Pesto Risotto

Tonight is my last hockey game until May 13th – sad! Guess it’s time to increase my miles on the pavement

Be well,

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Filed Under: 250 calories or less, antioxidants, fiber, gluten-free, guilt-free, kid-friendly, recipe, Uncategorized, weekly menu ·

Meatless Monday & Money Matters: Black Bean and Rice Stuffed Peppers

March 12, 2012 by Nicole, RD · 30 Comments

Yesterday at around noon-ish (I think it was noon-ish…this whole spring forward business has me feeling all sorts of off), my kitchen was bustling with pepper preparations.

I had purchased all of the ingredients for these peppers about a week ago, and the peppers were showing signs of aging. It was time to make stuffed pepper magic.

And Mr. Prevention, as described on Facebook, F-bomed his way through making faux fried japalenos (adapted from my Oven-Fried Pickles recipe)…and nearly burned the house down.

Naturally, he was overly proud of his “accomplishment” and proceeded to leave the kitchen in complete disarray. Naturally.

Since Mr. Prevention doesn’t read my blog (lame!), I can safely say without repercussion that my peppers out-did his peppers…big time. He will also never know that I shared his F-bombing and hazardous actions in the kitchen. Though, he did give permission for me to blog about his endeavors, photos included. How thoughtful of him.

Anyways. My stuffed peppers…were awesome.

I hear about stuffed peppers a lot as a dietitian because they’re what I would refer to as a “mixed food”. When I’m discussing dietary intake with patients, I have to ask them to elaborate as to what is contained in their stuffed peppers because the recipe varies a lot from one kitchen and family to the next. Most “American” stuffed peppers include rice, tomatoes and/or tomato sauce or paste, ground beef, and cheese.

And now I’ll be honest. Nothing about that combination sounds appealing to me. At all, whatsoever.

But with a Mexican twist of rice, black beans, spices, corn, and cheese. NOW we’re talking. This combination suits my love affair with all things Mexican juuuussst fine.

By omitting meat and adding beans, you are cutting calories and fat and adding fiber, vitamins, and minerals…all while keeping these peppers with plenty of protein to tide over the meat-lovers in your life and to provide some serious staying power.

Only with 9 grams of fiber can 228 measly calories be substantial enough to be called a meal.

A thing of beauty: delicious, nutritious, quick, AND cheap. This is soooo my kind of recipe.

Black Bean and Rice Stuffed Peppers slightly adapted from Simply Life

1/4 cup uncooked brown rice
2 large red or green bell peppers, cut in half and cleaned
2 tsp extra-virgin olive oil
1/2 onion, chopped
2 garlic cloves, minced
1 15-oz can black beans, rinsed and drained
1/3 cup corn (frozen or fresh)
Pinch of cayenne pepper
1/2 Tbsp chili powder
1/2 tsp paprika
1/2 tsp oregano
1 tsp cumin
squeeze of lime juice (optional)
1/3 cup part-skim Mexican blend shredded cheese
1/4 cup cilantro, roughly chopped

Directions:

Turn on broiler to 550 F. Place halved and cleaned bell peppers on a baking sheet lined with foil or parchment, face down. Broil for 4-6 minutes, until blackened. Place in airtight container or ziplock bag and let sit for 10 minutes. When cool enough to handle, peel off skin.

Meanwhile, cook rice according to package directions.

Preheat oven to 375 F.

Heat olive oil in large skillet over medium-high heat. Add onion and cook until tender, about 3 minutes. Add garlic and cook 30 seconds. Stir in beans and reduce heat to low. Stir in cooked rice, corn, and all seasonings and lime juice, if using. Warm through 1-2 minutes.

Return pepper halves to the lined baking sheet. Stuff each pepper half with rice and bean mixture. Top with cheese and bake about 12-15 minutes. Garnish with cilantro. Top with a dollop of plain Greek yogurt, if desired. Serve immediately.

Yield: 4 servings (1/2 stuffed pepper each).

Nutrition Information (per serving): 228 calories; 5.8 g. fat; 6 mg. cholesterol; 275 mg. sodium; 35.3 g. carbohydrate; 9 g. fiber; 11.3 g. protein

Result: Great Mexican flavors in this vegetarian fare! I’ve made stuffed peppers once before — a very similar recipe, actually. The only major difference was poblano peppers vs. bell peppers. The bell peppers are larger, generally speaking, so you can pack more stuffing in. The bell peppers are sweet without any heat, so for those no wanting any real heat, this is a better choice. I pumped up the heat with the cayenne – that stuff is potent so taste as you go…a little bit goes a long way. The cumin and lime juice work well together to create a very fresh, smokey-citrus blend. Quick to make…and cheap! Enjoy!

Money Matters: Red bell peppers, on sale, run $1 each and green bell peppers on sale run $0.68. To cut cost, I used one of each, but you could certainly use all green bell peppers. Half an onion is $0.30 and a can of black beans costs $1.10. Bags of frozen corn (12 oz) go on sale for $1 all the time — my corn was frozen from summer’s corn-on-the-cob…but we’ll put about a $0.20 price tag on the corn. The remaining ingredients estimate to ~$1.50 (rice, oil, cilantro, spices, garlic). The total cost of the recipe comes to $4.78 making the cost per serving $1.20.

Hi-ho, hi-ho…off to another work week we go. Have a great week!

Be well,