Whey Puffed Up Eggs

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Ingredients 

2 large egg whites 

1 large Egg
1/4 cup fat-free milk
3 tablespoons (15g) Whey Protein powder, Vanilla flavor*        

Ground Cinnamon, to taste

***Mug & Cooking spray 

 

*Vanilla Whey Protein powder can be substituted with a chocolate one or any other flavor. The unflavored whey powder can be good for savory dish topped with grated cheese.


Preparation
Cover inside of a large mug with cooking spray.
Combine all the ingredients in a blender or food processor. Whip for 1 minute. Pour the mixture into prepared mug and cook in a microwave for 2-5 minutes, watching it carefully so the wouldn't go over the dish edges.
Cool for 1 minute, sprinkle with more cinnamon and serve with a dollop of Greek yogurt.

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Nutritional info per 1 cup:
    * Calories: 190
    * Fat: 6g    Carbs: 5g (fiber: 0g)    Protein: 28g

White Bean, Asparagus & Tomato Salad

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Ingredients 

1/2 pound fresh asparagus, trimmed

1 cup cherry tomatoes, cut in halves
1 (14-ounce) can cannellini beans, rinsed and drained
1/4 cup chopped onion
1 tablespoon drained capers, mashed

1 garlic clove, minced
2 tablespoons extra-virgin olive oil
1 tablespoons white wine vinegar
1/2 tablespoon honey (OR brown sugar)
1 tablespoon spicy brown mustard
10 leaves fresh sage, finely chopped (OR 1/4 teaspoon dried)
1/4 teaspoon pepper
1/8 teaspoon salt

2 tablespoons shredded Pecorino Romano cheese
1 (5-ounce) bag mixed salad greens

***Use mini-food processor for making the dressing

Preparation
1. Snap off tough ends of asparagus; arrange asparagus in a steamer basket over boiling water. Cover and steam 2 minutes or until asparagus is crisp-tender. Plunge asparagus into ice water to stop the cooking process; drain. Cut asparagus into 1/2-inch pieces, and chill. Put into a large bowl.

2. Cut cherry tomatoes in half. Drain and rinse canned beans. Chop onion. Drain and smash capers with side of the knife. Put everything together in large bowl with asparagus.

3. Whisk together garlic, chopped fresh sage, olive oil, vinegar, honey, mustard, salt & pepper in a small bowl or pulse several times in a mini-food processor. Pour over asparagus, tomatoes, beans, onion, and capers, tossing to coat.
Adjust seasoning if necessary.

4.Cover and chill 1 hour. Serve the salad over salad greens; sprinkle with Romano cheese.   
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Nutritional info per 1 cup: makes 4 servings
    * Calories: 193
    * Fat: 9.5g    Carbs: 20g (fiber: 5g)    Protein: 7.5g

Tabbouleh

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Ingredients 
1 cup water
1/2 cup bulgur, dry
1/8 teaspoon salt
1 cup finely chopped flat-leaf parsley (1 bunch)
1/4 cup chopped fresh mint
1 cup cherry tomatoes, halved or quartered (OR 2 medium tomatoes, diced)
1/4 English cucumber, diced
1/2 cup green onions, thinly sliced (1 bunch)
1/4 cup lemon juice
2 tablespoons extra-virgin olive oil
1 garlic clove, minced
1/4 teaspoon salt
Salt and Freshly ground pepper, to taste

***Use mini-food processor for chopping parsley, mint and making the dressing

Preparation
1. Combine water, salt and bulgur in a small saucepan. Bring to a full boil, remove from heat, cover and let stand until the water is absorbed and the bulgur is tender, 25 minutes or according to package directions. If any water remains, drain bulgur in a fine-mesh sieve. Transfer to a large bowl and let cool for 15 minutes.
2. Combine lemon juice, oil, garlic, salt and pepper in a small bowl.
Add parsley, mint, tomatoes, cucumber and green onions to the bulgur.
Add the dressing and toss.
Serve at room temperature or chill for at least 1 hour to serve cold.   

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Nutritional info per 1 cup: makes 4 servings
    * Calories: 160
    * Fat: 7.5g    Carbs: 21g (fiber: 3g)    Protein: 3g

Cream Of Corn Cake

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Ingredients

Unsalted Butter, 4 Tbsp, melted
Olive Oil, Extra Virgin (or vegetable oil), 3 tbsp
Sugar, 3/4 cup
Vanilla Extract, 1 tsp
Eggs, 2 fresh
Sweet Corn Cream Style, No Salt Added, 1 can (1 3/4 cup)
Flour, all-purpose, 1 1/2 cup
Baking Powder, 1 tsp
Salt, 1/4 tsp 

 
Preparation

1. Preheat oven to 350F. Grease 8" cake pan.
2. In a small bowl, sift flour, baking powder and salt. Set aside.
3. In a large bowl, beat up melted butter, oil, sugar and vanilla. Add eggs and whip until light and fluffy. Add creamed corn and mix till well combined. Add flour and mix until just combined.
4. Pour batter into prepared pan and bake for 50-60 minutes until a toothpick inserted in the center comes out clean. 

Let the cake cool. Serve at room temperature with fruit preserves, whipped cream, honey or maple syrup..   

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Nutritional info per 1/8 cake: makes 8 servings

    * Calories: 305

    * Fat: 12g    Carbs: 43g (fiber: 1.5g)    Protein: 5g

Carrot Apple Salad with Raisins, Nuts & Honey

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Ingredients

Carrots, raw, 1/2lbs., grated
Apples, fresh, 1/2 large, grated
Nuts (any kind), raw, 1.5oz, chopped
Raisins, 1 small box (1.5 oz)
Lemon Juice, fresh, 1/4 cup
Honey, 1.5 tbsp
Cinnamon, ground, 1/2 tsp

 
***Optional: dry rolled oats to sprinkle on top

Preparation

Grate carrots and apples. Chop nuts. Put all in a large bowl. Add raisins. Sprinkle with cinnamon. Drizzle with lemon juice and honey. Mix the salad well but gently. Serve cool, sprinkled with oats on top, if desired.   

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Nutritional info per 1 cup (no oats added): makes 4 servings

    * Calories: 170

    * Fat: 7g    Carbs: 27g (fiber: 4g)    Protein: 3g

Sweet Potato Pie with Maple Meringue

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Ingredients

For Pie:

• 9" Pie Crust, Reduced Fat
• Sweet potato, 3 small
• Condensed milk, Fat free, 10 oz (3/4 of 14oz-can)
• Egg, 1extra large
• Egg white, 1extra large
• Cinnamon, ground, 1 tsp
• Ginger, ground, 1/2 tsp
• Nutmeg, ground, 1/2 tsp
• Salt, 1/4 tsp
• Whiskey (Bourbon), 2 tbsp (1 fl oz)

For Topping:

• Maple Syrup, 1/3 cup
• Water, cold 1/4 cup (4 fl oz)
• Cornstarch, 2 tsp
• Egg white, extra large, fresh 2
• Lemon Juice, 1 tbsp
• Salt, a pinch
• Sugar, 2 tbsp

Preparation
1. Preheat oven to 350°F. Bake the pie crust according to the instructions, for 10 minutes. Cool it completely.
2. Pierce sweet potatoes with fork; place potatoes in microwave oven and cook for 10 minutes. Take them out, place in heated oven and bake for 10 more minutes, until potatoes are very tender when pierced with fork. Cool slightly. Cut potatoes open and scoop out pulp. Transfer pulp to processor and puree until smooth.
3. Add sweetened condensed milk, eggs, spices, salt and whiskey. Puree until smooth, for 20 seconds. Pour into crust. Bake for 45 minutes or until knife inserted 1-inch from crust comes out clean.
Cool. Garnish with meringues.

4. Make the Meringues.
Mix water and cornstarch in a glass. Pour maple syrup in a small frying pan, heat up. Add dissolved cornstarch to syrup and cook stirring constantly till the mixture is thick. Set aside.
Separate two eggs, discard the yolks. Put the egg whites, lemon juice and salt in a large bowl. Whip up with a mixer till soft picks, add sugar gradually and whip till it dissolves and egg whites become white glossy. Add maple cornstarch hot mixture to the egg whites one spoon at a time, whipping constantly.
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Nutritional info per ⅛ pie: makes 8 servings
    * Calories: 251
    * Fat: 4g    Carbs: 44g (fiber: 1.5g)    Protein: 6g

Tomato Tart with Goat Cheese & Herbs

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Ingredients

Uncooked Pie Crust 9", refrigerated
Cherry Tomatoes, fresh, 3 cups whole
Olive Oil, 1-2 tsp
Thyme, fresh, 1 tsp (OR 1/4 tsp dry Thyme OR Herbs De Provence)
Salt & Black Pepper
Goat Cheese, 1/4 cup crumbled (2oz)

Preparation

1. Preheat oven 425F. Cover a baking sheet with aluminum foil and spay it with a non-stick spray. Place the cool pie dough on the foil and unroll it.
2. Put tomatoes on dough in one layer leaving 1" on edges. Sprinkle with salt, pepper, thyme and goat cheese crumbles. Fold the edges covering tomatoes and folding the dough to hold together. Drizzle the whole pie with olive oil all over, including the edges, and smooth oil on edges with a brush or fingers. Sprinkle edges with coarse salt for decoration, if desired.
3. Bake the pie in the middle of the oven for 35 minutes. Serve warm.    

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Nutritional info per ¼ tart: makes 4 servings
    * Calories: 294
    * Fat: 17g    Carbs: 32g (fiber: 1g)    Protein: 4g

Puff Pastry Cheese Straws

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Ingredients: 
Puff Pastry, 1 sheet, thawed 
Egg, fresh, 1 large, beaten lightly 
Pecorino Romano Cheese, 6 tbsp grated (1.25 oz) 
Pepper, black, freshly ground 
Salt, coarse

Preparation
1. Preheat the oven to 400°F.
2. Beat egg slightly. Roll out pastry. Cut it in half. Brush one half of pastry with egg then sprinkle with cheese.
Place another half of pastry on top and seal it with rolling pan. But do not press too tight. Brush again with egg then sprinkle with cheese, pepper and salt on top. Roll with rolling pan to press the cheese into pastry.
3. Cut pastry sheet into 1/2" strips, width-ways. Twist each piece and place on baking tray covered with parchment paper.
4. Bake in oven for about 10-15 minutes or until the pastry is browned and puffed. Transfer to wire racks and cool.
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Nutritional info per 1 pastry: makes 12 servings
   * Calories: 98
   * Fat: 6.5 Carbs: 7g (fiber: 0g) Protein: 1g

Barley Soup with Turkey & Butternut Squash

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Ingredients:
1/2 cup barley, dry (+2 cups of water for cooking)
2 Turkey legs, cooked, cut into bite-size pieces
1 tablespoon olive oil
1/2 large onion, chopped
2 cloves garlic, minced
1/2 small butternut squash, fresh, cut into pieces
1 tablespoon tomato paste
Salt and ground pepper
1/4 teaspoon dried oregano
1 cans (14.5 ounces) reduced-sodium beef broth
2-3 cups of water
2-3 tablespoon chopped fresh parsley for garnish

Preparation
1. In a small pot, put dry barley and water and cook it for 30 minutes. Drain the water, rinse barley.
2. Meanwhile, clean the turkey meat of bone, cut it into pieces. Clean and cut butternut squash. Chop onion and mince garlic.
3. In a pot, heat olive oil. Add onion and garlic and cook for 1-2 minutes. Add butternut squash and cook for 5 minutes stirring often. Add turkey, oregano, salt, pepper and tomato paste. Mix everything and cook for half a minute or so.
Add cooked barley, chicken broth and 2-3 cups water; bring to a boil. Reduce heat; simmer, partially covered, for 15 minutes. Add more water to thin soup, as needed. Season with more salt and pepper, if necessary.
4. Ladle into bowls; sprinkle with parsley or any fresh herbs.
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Nutritional info per 1.5 cup: makes 6 servings
    * Calories: 167
    * Fat: 5g Carbs: 17g (fiber: 3.6g) Protein: 13g

Acorn Squash Stuffed with Croissant, Goat Cheese & Chestnuts

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Ingredients
Croissant, 1 large (2.5 oz), cut into 1/4" pieces, lightly baked and cooled
Acorn Squash, small or medium (1.5 lbs), cut in half and seeded
Maple Syrup, 2 tsp, divided between squash halves
Unsalted Butter, 1/2 Tbsp, divided between squash halves
Egg, fresh, 1 extra large
Milk Goat Low Fat, 1/4 cup
Black Pepper, freshly ground
Cranberries, fresh or frozen, 1/4 cup, whole
Goat Cheese, 1 oz, crumbled
Chestnuts, 5 pieces (1.5oz = 40 grams), coarsely cut
Apple, fresh, 1/4 medium, cut into small cubes
Sage, fresh, 1 tsp, finely chopped  
Thyme, fresh, 1 tsp, finely chopped

Preparation

1. Heat the oven 350F. Cut croissant into 1/4" cubes, spread over baking sheet and toast slightly till dry, for 10 minutes. Cool completely.

2. Heat up the oven to 400F.

3. Cut acorn squash into half, take seeds out. Brush all the flesh with maple syrup. Put butter inside.

4. In a large bowl beat up egg, milk and pepper together.

5. Crumble goat cheese, cut apples and chestnuts, chop fresh herbs. Add them, toasted croissant pieces and cranberries to the egg mixture. Mix very well.

6. Divide the stuffing into two. Stuff each squash half, pressing the mixture tight, if necessary.

7. Arrange the stuffed halves in baking dish, cover loosely with aluminum foil sprayed with non-stick spray. Bake for 50 minutes at 400F. Then take the foil off squash, turn the oven off and leave the dish in hot oven for 10-15 more minutes or till ready to serve.

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Nutritional info per a stuffed half: makes 2 servings

    * Calories: 448

    * Fat: 15g Carbs: 68g (fiber: 13g) Protein: 13g