Posts Tagged ‘Broiler’

Kale Goat Cheese Frittata

January 27th, 2010 Tushar Mathur

Ingredients
2 cups coarsely torn fresh kale
1 medium onion, halved and thinly
sliced
2 tsp. olive oil
6 eggs
4 egg whites
1/4 tsp. salt
1/8 tsp. ground black pepper
1/4 cup drained oil-packed dried
tomatoes, thinly sliced
1 oz. goat cheese, crumbled
Preparation
Preheat broiler. In 10-inch ovenproof nonstick skillet, cook and stir kale and onion in oil over medium heat for 10 minutes until onion is tender.

Meanwhile, in medium bowl whisk together eggs, egg whites, salt, and pepper. Pour over kale mixture in skillet. Cook over medium-low heat. As egg mixture sets, run a spatula around the edge of the skillet, lifting egg mixture so the uncooked portion flows underneath. Continue cooking and lifting edge until egg mixture is almost set but still glossy and moist.

Sprinkle egg mixture with dried tomatoes and goat cheese. Broil 4 to 5 inches from the heat for 1 to 2 minutes or until eggs are set. Cut into wedges to serve.

Serves 6.

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Recipe for Mac & Cheese

October 25th, 2009 Tushar Mathur

Few meals bring up fond memories of our childhoods more than this staple, which is still one of the most popular processed foods in the market. Here we present a quick-and-easy variety that will surely please while making sure that your family is enjoying a heart-healthy entrée. Serve with our Roasted Vegetables.

Ingredients

* Refrigerated butter-flavored cooking spray
* 6 ounces whole wheat medium shells, elbow macaroni, or other small pasta
* ½ teaspoon cornstarch
* ¾ cup evaporated skim milk
* 6 ounces low-fat sharp Cheddar cheese, grated (about 1¼ cups)
* 2 to 3 teaspoons Dijon mustard
* Freshly ground white pepper
* 2 medium tomatoes, seeded and diced

Cooking Process

1. Coat an 8 x 8 baking dish with cooking spray and set aside. Cook the pasta according to package directions, drain, and set aside.
2. Preheat the broiler.
3. In a saucepan, stir the cornstarch into 1 tablespoon of the evaporated milk, then whisk in the remaining milk. Add the cheese, mustard to taste, and pepper. Bring to a simmer and stir until the sauce thickens a bit and the cheese is completely melted. Stir in the cooked pasta and spoon into the prepared baking dish. Sprinkle with the diced tomatoes and place under the broiler for 2 to 3 minutes, until the top browns. Remove from the oven and allow to cool for 5 minutes before serving.

Dietitian’s Note:

Our mac and cheese, packed with dietary fiber and anti-oxidant-rich carotenoids, is a sure winner over traditional macaroni and cheese, which has 25 percent more calories and double the fat!

Makes 4 servings

Per serving: 290 calories (19% calories from fat), 7 g total fat (4 g saturated fat), 20 g protein, 42 g carbohydrate, 6 g dietary fiber, 20 mg cholesterol, 330 mg sodium, 387 mg potassium

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