Asparagus and Smoked Trout Frittata

8 ounces thin asparagus, trimmed and cut into 1-inch pieces

1 tablespoon 2% reduced-fat milk

1/4 teaspoon freshly ground black pepper

1/8 teaspoon salt

4 large eggs

4 large egg whites

1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano cheese, divided

1 1/2 teaspoons chopped fresh dill

4 ounces smoked trout, skinned and flaked into large pieces

Cooking spray

1 teaspoon canola oil

1/2 cup minced green onions

Preheat oven to 450°.

Cook asparagus in a large saucepan of boiling water 2 minutes. Drain and plunge asparagus into ice water; drain and pat dry.

Combine milk and next 4 ingredients (through egg whites) in a medium bowl, stirring with a whisk. Stir in asparagus, 2 tablespoons cheese, dill, and trout.

Heat a 10-inch ovenproof skillet over medium heat. Coat pan with cooking spray. Add oil and onions to pan; cook 1 minute, stirring occasionally. Pour egg mixture into pan; stir once. Cook without stirring for 2 minutes or until edges begin to set. Place pan in oven. Bake at 450° for 8 minutes or until eggs are just set. Remove from oven; sprinkle evenly with remaining 2 tablespoons cheese.

Preheat broiler.

Broil frittata 2 minutes or until lightly browned. Remove from oven; let stand 5 minutes. Cut into 8 wedges.

Calories: 186

Fat: 10.2g (sat 3.4g,mono 4.2g,poly 1.5g)

Protein: 19.9g

Carbohydrate: 4.3g

Fiber: 1.6g

Cholesterol: 239mg

Iron: 1.9mg

Sodium: 687mg

Calcium: 140mg


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Stuffed Jalapenos

6 large jalapenos, halved and seeded

4 oz cream cheese, room temperature

1/2 cup grated sharp cheddar

Preheat over to 450 degrees. Mix cheeses together, season with salt and pepper. Fill each pepper half with about 1 tablespoon cheese. Place on baking sheet and bake for 10 minutes until brown and bubbling.

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Granola Bark

1 1/2 tsp ground cinnamon
3 cups/300g rolled oats (not quick-cooking)
1 1/4 cups/175g almonds, chopped
1 1/4 cups/60g unsweetened shredded coconut
1/2 cup/80g flax seeds or chia seeds, whole or ground
1/4 cup/35g sesame seeds
1/2 cup/60g almond flour or hazelnut flour
1/2 cup/120ml maple syrup or honey, or 1/4 cup/60ml of each
1/2 cup/75g coconut sugar
1/4 cup/60ml water
1 tsp vanilla extract
1/2 tsp sea salt
1/3 cup/80ml olive oil or vegetable oil
1 large egg white, whisked until frothy

Combine the cinnamon, oats, almonds, coconut, flax or chia seeds, sesame seeds, and almond flour or hazelnut flour in a large bowl.

Preheat the oven to 325°F/165°C. Line a 13 by 18 inch/33 by 46cm rimmed baking sheet with parchment paper or a silicone mat.

Combine the maple syrup or honey or a mix of both, coconut sugar, water, vanilla, and salt in a small saucepan and bring to a boil, stirring to dissolve the sugar and salt. Remove from the heat and let cool to warm room temperature.

Add the olive oil and egg white to the cooled syrup mixture and whisk to incorporate. Pour over the oats mixture and mix well.

Spread the mixture evenly across the prepared baking sheet. Using another same-size baking sheet or the bottom of a pot, press the mixture down firmly to compact it before baking. Bake for 45 minutes or longer, until dark golden brown, rotating the sheet after about 15 minutes to promote even browning. While the granola bakes, open the oven door a couple of times to release steam.

Set the baking sheet on a cooling rack until the surface of the granola is crisp. Leave the oven on. If the surface is still tacky to the touch once it has cooled, return the pan to the oven and continue baking for another 10 to 15 minutes, checking every 5 minutes. Don’t let the bark get too dark, or it’ll taste bitter.

Once cool, break the bark into pieces and store in an airtight container at room temperature for up to 2 weeks, or in the refrigerator for up to 1 month.

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Oatmeal Jars

5 16-ounce canning jars (wide mouth works best, but any will do)
2.5 cups rolled oats, divided
5 tablespoons nut butter
1 tablespoon coconut oil
1 1/2 teaspoons brown sugar, divided
5/8 teaspoon cinnamon, divided (1/8 teaspoon for each serving)
Dried fruit and nuts (pick your favorite variety)

In a small bowl, combine the nut butter and coconut oil into a smooth paste. Divide mixture evenly among five jars. Fill each jar with 1/2 cup rolled oats, 1/2 teaspoon brown sugar, and 1/8 teaspoon cinnamon. Top each jar with about a tablespoon of any variety of nuts and a tablespoon of your favorite dried fruit.

In the morning  add about 3/4 cup of hot water to the jar, close the lid, and it’s ready to eat in about 5 minutes. If you your oatmeal is too watery, microwave the jar without the lid in 30 second intervals, and if it’s too dry, you add more hot water. Be sure to stir it well and incorporate all the nut butter into the oats.

Makes 5 servings

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Toasted Coconut Chocolate Chunk Cookies

1 cup flaked sweetened coconut

4.5 ounces all-purpose flour (about 1 cup)

1/2 teaspoon baking powder

1/4 teaspoon baking soda

1/8 teaspoon salt

3/4 cup packed brown sugar

1/4 cup unsalted butter, softened

1 teaspoon vanilla extract

1 large egg

2 ounces dark chocolate (70% cacao), chopped

Cooking spray

Preheat oven to 350°.

Arrange coconut in a single layer in a small baking pan. Bake at 350° for 7 minutes or until lightly toasted, stirring once. Set aside to cool.

Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, baking powder, baking soda, and salt in a medium bowl; stir with a whisk until blended. Place sugar and butter in a large bowl; beat with a mixer at medium speed until well blended. Beat in vanilla and egg. Add flour mixture, beating at low speed just until combined. Stir in toasted coconut and chocolate.

Drop by level tablespoons 2 inches apart onto baking sheets coated with cooking spray. Bake at 350° for 10 minutes or until bottoms of cookies just begin to brown. Remove from pan, and cool completely on wire racks.

Makes 25, serving size 1 cookie

Calories: 88

Fat: 3.8g (sat 2.5g,mono 0.6g,poly 0.1g)

Protein: 1g

Carbohydrate: 13g

Fiber: 0.4g

Cholesterol: 12mg

Iron: 0.6mg

Sodium: 38mg

Calcium: 15mg


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Thai Pork Lettuce Wraps

2 tablespoons vegetable oil

3/4 lb boneless pork chop, cut with the grain, into 1/4 × 2-inch strips

1 (16 ounce) bag coleslaw mix

2 cups shredded carrots

1 bunch scallion, trimmed and thinly sliced

4 garlic cloves, chopped

1/2 cup sweet red chili sauce (such as Thai Kitchen)

10 large leaves bibb lettuce

1/2 cucumber, seeded, peeled and cut into matchsticks

fresh mint

lime wedge

In a large nonstick skillet, heat 1 tablespoon of the oil over medium-high heat. Add the pork and cook for 3 minutes until cooked through. Remove to plate and keep warm. Add remaining tablespoon oil, the cole slaw mix, carrot, scallion and garlic. Cook 6 to 7 minutes, stirring occasionally, until tender. Stir in sweet chili sauce and reserved pork and heat through.

To serve, place about 1/2 cup filling in center of each lettuce leaf. Add some cucumber and mint. Spritz with lime, roll up and serve.

Note: Can also be served wrapped in rice flour tortillas.

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Caramel Pork

1 cup water

3/4 cup uncooked sushi or short-grain rice

1/2 teaspoon kosher salt, divided

1/2 cup frozen green peas, thawed

1 tablespoon rice vinegar

Cooking spray

1 pound pork tenderloin, cut into 1-inch pieces

1/2 cup chopped Vidalia or other sweet onion

3 garlic cloves, minced

1/2 cup fat-free, lower-sodium chicken broth

3 tablespoons dark brown sugar

1 tablespoon lower-sodium soy sauce

1 teaspoon bottled ground fresh ginger

1/2 teaspoon crushed red pepper

2 canned anchovy fillets, rinsed and minced

8 lime wedges

Combine 1 cup water, rice, and 1/4 teaspoon salt in a small saucepan; bring to a boil. Cover, reduce heat, and simmer 15 minutes; remove from heat. Let stand 10 minutes; gently stir in peas and vinegar.

Heat a medium skillet over high heat. Coat pan with cooking spray. Add pork; sauté 5 minutes. Sprinkle with 1/4 teaspoon salt. Add onion and garlic; stir-fry 2 minutes. Stir in broth and next 5 ingredients (through anchovy); bring to a boil. Reduce heat; simmer 5 minutes or until slightly thick. Spoon 1/2 cup rice on each of 4 plates; top each serving with 1/2 cup pork mixture. Serve with lime wedges.

4 servings

Calories: 295

Fat: 2.9g

Saturated fat: 0.9g

Monounsaturated fat: 1g

Polyunsaturated fat: 0.5g

Protein: 27.8g

Carbohydrate: 37.3g

Fiber: 2.1g

Cholesterol: 75mg

Iron: 2.7mg

Sodium: 577mg

Calcium: 31mg

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