Ham and Vegetable Frittata
2 teaspoons canola oil
1/2 cup sliced mushrooms
1/4 cup chopped green or red bell pepper
2 tablespoons finely chopped red onion
2 ounces (about 3 deli slices) ham, cut into thin strips
1 ounce (about 1 deli slice) Swiss cheese, cut into thin strips
Salt and freshly ground pepper to taste
Preheat oven to 350 degrees
In a 10- or 11-inch nonstick, ovenproof skillet over medium-high heat, add oil. Saute mushrooms, bell pepper, and onion for 3 to 5 minutes, or until softened. In a bowl, beat the eggs. Add ham and cheese and sprinkle with salt and pepper.
Reduce heat to medium. Pour in egg mixture and cook without stirring for 30 to 45 seconds, or until the eggs are set on the bottom. Continue cooking, using a spatula to lift the edges of the frittata toward the center of the skillet, while gently tilting the pan so the uncooked eggs run underneath. Cook for 15 to 20 seconds, repeating the process until the egg on top is still wet, but not runny. Don't worry if the frittata looks lumpy.
Transfer to the oven and bake for 3 to 7 minutes until the top is just set. Do not overcook. Remove from the oven and let sit 1 minute. Carefully run a spatula around the skillet edge to loosen the frittata and slide out or invert onto a serving plate.
220 calories per serving; 15 fat grams
Portobellos Stuffed with Spinach, Brown Rice, and Feta
4 large portobello mushroom caps, gills and stems removed
2 tablespoons olive oil
2 garlic cloves, minced
1 shallot, finely chopped
1 (9- or 10-ounce) bag baby spinach
1 cup cooked brown rice
1/2 cup crumbled feta cheese
1 tablespoon pine nuts, toasted*
1 tablespoon fresh lemon juice
Salt and freshly ground black pepper
Preheat the oven to 400 degrees. Lightly coat a baking sheet with nonstick cooking spray. Lightly brush mushrooms with oil and place rounded side down on the baking sheet.
In a large skillet over medium-high heat, add the remaining oil. Sauté the garlic and shallot for 1 to 2 minutes, or until softened. Add spinach and sauté until bright green and wilted. Add rice and stir to combine. Remove from heat and stir in feta and pine nuts. Season with lemon juice, salt, and pepper and stuff into mushroom caps.
Bake for 10 to 12 minutes, or until cheese melts and mushrooms are heated through.
215 calories per serving; 13 fat grams
*Toasting nuts brings out their flavor. To toast, cook in a dry skillet, shaking frequently,
until golden and aromatic, or bake at 350 degrees for 3 to 8 minutes, stirring occasionally. Cool before using.
Chocolate Chip–Sour Cream Coffee BabyCakes
Makes 24 cakes
1/3 cup butter, room temperature
1/2 cup granulated sugar
1/2 cup regular sour cream
1 teaspoon vanilla
1 cup all-purpose flour
3/4 teaspoon baking soda
1/4 cup mini chocolate chips
2 teaspoons cinnamon-sugar*
Preheat the oven to 350 degrees. Lightly coat two mini-muffin tins with nonstick cooking spray.
With an electric mixer, beat butter and sugar. Add egg, sour cream, and vanilla and beat until well blended. Add flour and baking soda and beat until just combined. Scrape down sides and stir in chocolate chips. Spoon heaping teaspoons into muffin cups. Sprinkle with cinnamon-sugar.
Bake for 8 to 12 minutes, or until tops just bounce back when touched.
Leave in tins for 5 minutes before removing to a cooling rack.
80 calories per serving; 4 fat grams
*Make your own cinnamon-sugar by combining 1/4 cup granulated sugar with 1 tablespoon cinnamon. Store in an airtight container.
Photos and recipes reprinted, with permission, from the American Cancer Society's "The Great American Eat-Right Cookbook: 140 Great-Tasting, Good-for-You Recipe." Available at cancer.org/bookstore, Amazon, and other bookstores and online retailers nationwide.