My Heart Goes Out To…

My heart goes out to all who will be affected by ‘Snowmageddon II’  in the US.

Especially The Cajun in Delaware who’s been off-line since Friday…

Frittata

Asparagus-Zucchini Frittata

Makes 6 servings

Shopping List:

• 680 gr or 1 1/2 ponds fresh asparagus or one 9- or 10-ounce package frozen cut asparagus [2.5 cm or 1 inch long]
• 1 medium yellow sweet pepper, cut into 0.5 cm or 1/4-inch-wide strips
• 1/3 cup chopped onion
• 1/4 cup bottled roasted red sweet peppers, drained and chopped
• 1 small zucchini, halved lengthwise and cut into 0.5 cm or 1/4-inch-thick slices
• 10 eggs or 2-1/2 cup refridgerates or frozen egg product [thawed]
• 23 ml or 1 cup fat-free milk
• 2 Tsp snipped fresh dill or 1/2 tsp dried dill
• 1 tsp salt
• 1/2 tsp pepper

TO MAKE:

1. Preheat oven to 180°C or 350° F.
2. Lightly coat a 3 liter or 3-quart rectangular baking dish with nonstick cooking spray; set aside.
3. If using fresh asparagus, snap off and discard woody bases. If desired, scrape off scales. Cut into 2.5 cm or 1-inch-long pieces.
4. In a large saucepan, bring about 2.5 cm or 1 inch water to boiling. Add asparagus, yellow sweet pepper strips and onion. Return just to boiling; reduce heat slightly.
5. Cover and simmer about 1 minute or until vegetables are crisp/tender. Drain well.
6. Stir in roasted red sweet peppers.
7. Spread asparagus-pepper mixture evenly in baking dish. Layer zucchini slices on top.
8. In a large bowl, whisk together eggs, milk, snipped or dried dill, salt, and black pepper until well mixed.
9. Pour over vegetables in baking dish.
10. Bake, uncovered, about 40 to 45 minutes or until a knife inserted comes out clean.
11. Let stand for 10 minutes before serving. If desired, garnish individual servings with dill sprigs.

Note: You can add to the mix 3 to 4 tablespoons finely shredded Parmesan cheese and/or 60 gr or 1/2 cup shredded reduced-fat mozzarella cheese.

Amount Per Serving
Calories 179
Total Fat [g] 9
Saturated Fat [g] 3
Cholesterol [mg]353
Sodium [mg] 527
Carbohydrate [g] 11
Fiber [g] 3
Protein [g] 1

ENJOY !

 

Exchanges:
Medium-fat meat: 1.5
Vegetable: 2
Carb choices: 1

Food Quote #20

Did You Know?

Witloof is a vegetable and/or salad leaf comprising a white bulb of tightly packed elongated cones of overlapping white leaves with pale yellow leaf tips. Although we call it chicory in the UK, it’s more commonly known as witloof [meaning white leaf] in Belgium & the Netherlands and is called Belgian endive in the US.
It’s essentially a salad vegetable with a mildly bitter taste, but it can be cooked too. It’s particularly good wrapped in ham, covered with a béchamel sauce and oven baked.

Real Dutch Cooking #05

Hachée
Savory Beef and Onion Stew

Makes 4 servings

Shopping List:

• 2 large thinly sliced onions
• 1/4 cup flour
• 1/4 cup butter or margarine
• 2 cups beef stock or broth made from cubes
• 3 bay leaves
• 5 cloves
• 1 tablespoon vinegar
• 1/2 lbs sliced cold or leftover meat, preferably beef
• 2 tablespoon corn flour
• pepper
• Worcestershire sauce

TO MAKE:

1. Brown the onions and the flour in the butter in a saucepan.
2. Add stock gradually, stirring all the time.
3. Add bay leaves and cloves and simmer for 5 minutes with the lid on the pan.
4. Add the vinegar and the diced meat, simmer for another hour.
5. Mix the corn flour with a little water, add this to the stew to thicken the sauce. Simmer for 5 minutes, stirring continuously.
6. Make it to taste with a little pepper and Worcestershire sauce.

Note: Serve with mashed or boiled potatoes and red cabbage.

ENJOY !

 

What Do You Think?

I’m thinking of taking a tattoo just to celebrate my freedom and my wheels!

Would you take a tattoo too?

It’s a wrap..

Breakfast Tortilla Wrap

Makes 1 serving

Prep: 15 minutes
Cook: 5 minutes

Shopping List:

• 1 slice turkey bacon
• 2 Tsp chopped green sweet pepper
• 1/8 tsp ground cumin
• 1/8 tsp crushed red pepper [optional]
• 2 egg whites, lightly beaten
• 2 Tsp chopped tomato
• 3 dashes bottled hot pepper sauce [optional]
• 1 20 cm or 8-inch flour or whole wheat tortilla, warmed

TO MAKE:

1. Prepare turkey bacon according to package direction; crumble and set aside.
2. Coat a medium nonstick skillet with nonstick cooking spray. Heat the skillet over medium heat, add sweet pepper, cumin and [if desired] crushed red pepper.
3. Cook and stir until the sweet pepper is tender, about 3 minutes.
4. Add egg, cook without stirring until mixture begins to set on the bottom and around the edge.
5. With a spatula or large spoon, lift and fold the partially cooked egg mixture so the uncooked portion flows underneath. Continue cooking 2 to 3 minutes or until egg mixture is cooked through but still moist and glossy.
6. Stir in bacon, tomato and [if desired] hot pepper sauce.
7. Spoon onto tortilla and roll up.

Note: Wrap tortillas in microwave save paper towels, microwave on high for 15 seconds or until softened.

ENJOY !

Amount Per Serving
Calories: 209
Total Fat: 5g
Cholesterol: 10mg
Sodium: 687mg
Total Carbs: 29g
Dietary Fiber: 3g
Protein: 12g

Exchanges:
Starch: 2
Very lean meat: 1
Carb choices: 2

Food Quote #19

New add-on…

Sevens Heaven for nu.nl

Another magnyfier for your laptop or pc, go here

Did You Know?

There are two main types of scallop available: the larger king scallop and the tiny queen scallop.

Look out for scallops harvested by hand-diving as they have less impact on the environment than dredged scallops.

Scallops are good with hearty flavours such as bacon, chorizo, black pudding or watercress. Take care not to over-cook them; they should be just firm.