Category Archives: In The Kitchen

Veggielicous Brunch Casserole

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By Kim Galeaz for Your Family Today

The veggies in this cheesy casserole make it rich in nutrients. The cheese gives it kid-friendly flavor. And the eggs contain high-quality protein to fuel your family for the whole day.

Time-saving tip: Cut veggies in advance and store them tightly covered in the refrigerator until you’re ready to assemble the casserole. If you’re really short on time, buy ready-to-use chopped peppers.

Makes 6 servings

Ingredients
3/4 pound red potatoes, cut into 1/2-inch cubes
1/4 cup diced green bell pepper
1/2 cup diced red bell pepper
1/2 cup chopped zucchini
1/2 cup chopped green onions
2 cups shredded 2% reduced-fat sharp cheddar cheese
9 large eggs
3 1/2 tablespoons all-purpose flour
3/4 teaspoon baking powder
1 teaspoon garlic powder
1 cup low-fat cottage cheese

Directions

  1. Preheat oven to 350 F.
  2. Coat an 11- by 7-inch casserole dish with vegetable cooking spray.
  3. Spread potatoes, bell peppers, zucchini, onion and cheese into dish.
  4. Whisk together eggs, flour, baking powder and garlic.
  5. Stir in cottage cheese and pour into dish, stirring lightly.
  6. Bake 45 to 55 minutes, or until eggs are puffed, golden brown and set in the center.

Nutrition information per serving 345 calories; 16.5 g fat; 345 mg cholesterol; 638 mg sodium; 21 g carbohydrate; 2 g fiber; 28 g protein.

This Recipe was written by Kim Galeaz, a registered dietitian and culinary nutrition consultant. She is the owner of Galeaz Food & Nutrition Communications, located in Indianapolis and Jacksonville, Fla.

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100 Calorie Steak From Chef’s Requested. Try this tasty Steak Salad Recipe!

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We often think of steak as a meat high in fat and calories.  This can be the case when you compare to chicken or fish but honestly, sometimes you just need a little red meat!
I first learned about Chef’s Requested Flat Iron Grill Boneless Steak at Type A Mom Conference.  I was intrigued by the idea of a 100 calorie steak and was happy to test them out.  We were sent a package of steaks and when they arrived my husband acted like it was Christmas.  He fired up the grill and set about cooking them.  We ate them straight up off the grill with baked potato and broccoli.  They were quite good and definitely a decent portion size.  My hubby was over the moon.  We’ve been following Weight Watchers and he was really thrilled with the serving size and kept asking me if I was sure it was only 100 calories.  The next day I sliced up the leftovers and made a salad with some feta cheese and tomatoes.  Even the next day the steak was quite moist and tasty.
Try this easy low-cal Steak Salad recipe ….
  • 2 cups mixed salad greens
  • 1/8 cup low fat Feta or Goat cheese
  • 6 cherry tomatoes sliced in half
  • 1 Tbs chopped walnuts
  • 100 calorie Chef’s Requested Flat Iron Grill Boneless Steak – sliced
  • 2 tbs your favorite dressing – I love Walden Farms Calorie Free dressings

Want to try the 100 calorie Flat Iron Grill boneless steaks?  Chef’s Requested is offering a $3 off coupon – visit HERE – to download.

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Recipe Make-Over ~ Emeril Lagasse North African Lamb Kebabs

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I’m starting a new Saturday Recipe Make-Over series. You can submit your favorite recipes (send to Bryan dot Fiona at gmail dot com) and I will make them over so that they are tasty yet healthy and lower in fat. If you have favorite made-over recipes that you would like to share please send them in and we will post them for all to see. Since I’m not a laboratory scientist I wont be providing caloric details but it is quite amazing how a recipe can change for the better with just a little tweeking here and there.


Today, I’ll be making over one of my favorite recipes from Emeril Legasse. You can find this online at FoodNetwork.com. This is a dish my family loves and is perfect for the summer grilling season. I’ll highlight the changes I made in red.


North African Lamb Kebabs

Ingredients

  • 1 1/2 cups finely chopped onion
  • 1 tablespoon lemon zest
  • 1/4 cup fresh lemon juice
  • 1/4 cup chopped fresh parsley leaves
  • 1/4 cup chopped fresh cilantro leaves
  • 3 tablespoons chopped fresh mint leaves
  • 2 teaspoons salt
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1 teaspoon freshly ground black pepper
  • 1/4 cup olive oil
  • 2 to 2 1/2 pounds boneless leg or shoulder of lamb, cut into 1-inch cubes with some of the fat attached
  • (2 cups whole cherry tomatoes)
  • 6 warm pita breads, for serving (I substitute Lettuce tossed with a bit of fresh squeezed lemon juice here)
  • Yogurt Dipping Sauce, recipe follows

Directions

In a large bowl, combine the onion, lemon zest, lemon juice, parsley, cilantro, mint, salt, cumin, paprika, pepper, and olive oil. Add the lamb to the marinade and toss to coat. Cover with plastic wrap and refrigerate for 2 to 4 hours.

Soak 8 to 10 bamboo skewers in warm water for about 1 hour before assembling the kabobs.

Preheat the grill to high, and lightly oil the grill grates to prevent sticking. Thread the lamb (and cherry tomatoes) onto the soaked skewers and place on the grill, turning to evenly cook, about 12 to 14 minutes.

(DELETE THIS PART – Drizzle the pitas with sauce, then wrap the pita around the meat on the skewer, fold over and twist the skewer off the meat.) (Twist the skewer off the meat onto the salad and drizzle with yogurt sauce. Keep in mind that lamb is higher in fat than many other meats so you may want to be conservative with your serving sizes.) Serve.

Yogurt Dipping Sauce:

  • 1/2 cup plain (non-fat) yogurt
  • 1/2 cup (non-fat or low fat) sour cream
  • 1 tablespoon fresh lemon juice, or more to taste
  • 1 tablespoon chopped fresh mint leaves
  • 1 tablespoon chopped fresh dill

Combine all ingredients in a small bowl. Refrigerate until ready to serve.

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