Spanish Tortilla
EatingWell

Don't confuse this with the flour or corn tortillas you use to make wraps. A Spanish tortilla is a potato-and-egg omelet found on numerous menus throughout Spain. Traditionally these are cooked in heaps of olive oil. Our version uses less oil, so it's lower in calories, and if you use precooked diced potatoes, it's faster too.

Servings: 6 servings
Total Time: 40 minutes
Ease of Preparation: Easy
Cuisine: Spanish
Health: Low Calorie, Low Carb, Low Sat Fat, Low Sodium, Heart Healthy, Healthy Weight


Ingredients:

3 teaspoons extra-virgin olive oil , divided
1 each small onion , thinly sliced
1 cup precooked diced red potatoes (see below)
1 tablespoon chopped fresh thyme
1/2 teaspoon smoked paprika
6 each large eggs
4 each large egg whites
1/2 cup shredded Manchego or Jack cheese
3 cups baby spinach , roughly chopped
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper


Steps:

1: Heat 2 teaspoons oil in a medium nonstick skillet over medium heat. Add onion and cook, stirring, until translucent, 3 to 4 minutes. Add potatoes, thyme and paprika and cook for 2 minutes more.

2: Lightly whisk eggs and egg whites in a large bowl. Gently stir the potato mixture into the eggs along with cheese, spinach, salt and pepper until combined. Wipe the pan clean; add the remaining 1 teaspoon oil and heat over medium heat. Pour in the egg mixture, cover and cook until the edges are set and the bottom is browned, 4 to 5 minutes (it will still be moist in the center).

3: To flip the tortilla, run a spatula gently around the edges to loosen them. Invert a large plate over the pan and turn out the tortilla onto it. Slide the tortilla back into the pan and continue cooking until completely set in the middle, 3 to 6 minutes. Serve warm or cold.



Nutrition: (Per serving)

Calories - 178
Carbohydrates - 11
Fat - 9
Saturated Fat - 3
Monounsaturated Fat - 4
Protein - 12
Cholesterol - 217
Dietary Fiber - 2
Potassium - 210
Sodium - 433
Nutrition Bonus - Vitamin A (35% daily value), Selenium (29% dv), Vitamin C (15% dv).

Store airtight in the refrigerator for up to 1 day.

Look for precooked diced potatoes in the refrigerated section of most supermarket produce departments.

Related Links:

Golden Gazpacho
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Chile-Spiced Asparagus
EatingWell

Earthy chili combines with the sour-power of sherry vinegar to create a fine dressing for the grassy-green asparagus. For a smoky twist, try substituting smoked paprika for the chili powder.

Servings: 4 servings, about 3/4 cup each
Total Time: 15 minutes
Ease of Preparation: Easy
Cuisine: American
Health: Low Calorie, Low Carb, Low Sat Fat, Low Cholesterol, Low Sodium, Heart Healthy, Healthy Weight


Ingredients:

1 tablespoon extra-virgin olive oil
2 bunches asparagus , tough ends trimmed, cut into 1-inch pieces
1 tablespoon water
1 1/2 teaspoons chili powder or 1 teaspoon smoked paprika
3/4 teaspoon garlic powder
1/2 teaspoon salt
2 tablespoons sherry vinegar or red-wine vinegar


Steps:

1: Heat oil in a large nonstick skillet over medium-high heat. Add asparagus and water; cook, stirring often, 4 to 5 minutes. Add chili powder (or paprika), garlic powder and salt; cook until the asparagus is tender-crisp, about 1 minute. Remove from heat, add vinegar and stir to coat.



Nutrition: (Per serving)

Calories - 62
Carbohydrates - 6
Fat - 4
Saturated Fat - 1
Monounsaturated Fat - 3
Protein - 3
Cholesterol - 0
Dietary Fiber - 3
Potassium - 275
Sodium - 321
Nutrition Bonus - Folate (42% daily value), Vitamin A (30% dv), Vitamin C (15% dv).

Shopping Tip: Smoked paprika can be purchased in gourmet markets and online at www.tienda.com.

Related Links:

Green Bean Casserole
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sorry my friends i suk at cooking so i found theses to help..........later...Dewy

I make a healthy chicken dish in the crock-pot. You put in a bag of frozen, boneless, skinless chicken breast, a container of salsa and a 1/2 a bag of taco seasoning. Cook on low all day, and before serving, add in some FF or LF sour cream (to the salsa sauce), and serve with veggies, pototoes or brown rice. It's delicious!!

- Michelle

I also make a dish called "Stuff." I cook up some frozen hashbrowns (cubed or shredded...both work well) in a pan with some spray oil (butter-flavored PAM). Once that is browned and ready, I scoot it to the sides of the pan and add in scrambled eggs (I usually add 3 egg whites for every whole egg I put in), and cook that up, eventually mixing it in with the potatoes. I also add pieces of cooked ham and low-fat or fat-free cheese right at the very end. I can have a HUGE plate of this, and it's only 4-6 points, depending. Add 2 pieces of light bread with light butter and some skim milk. Mmmm!! DELISH!! :-)

- Michelle

Healthy spaghetti sauce.

I was reading labels and can't believe how much sugar, salt and non readable ingredients are in the jar stuff. Even the can of tomato sauce has sugar and salt. But if you read the label on tomato puree it is just tomatoes.

2 large cans of tomato puree
1 small can tomato paste
Basil
Oregano
Garlic
Shallots or onions (all to taste)
Can add ground sirloin (98% lean) or ground turkey breast (make sure it is turkey breast, plain ground turkey is as fattening as ground beef)

Just kind of let it simmer. If you have a day to cook make a large batch. It freezes great.

Put it over whole wheat pasta, or what I like to do because I don't care for the wheat all that much I mix half regular pasta and the whole wheat.
When you make your own stuff instead of prepared we know what is in it and can cut a lot of the junk out.

Hello Everyone. I would like to add my favorite soup recipe. I made it up myself and love to eat it. Here goes:

Ground Turkey (saute in a large pot til tender)
Add, one onion (chopped up and saute w/turkey
Add, 2-3 cups water or more
Add, 1 can drained beans (any kind)
Add, 1 small can tomato puree
Add, 1 can Ro*Tel chopped tomatoes w/chiles (hot or extra hot)
Add, cut up jalepenos (handfull)
Add spices to taste and simmer soup until all is cooked and flavors are blended. It's yummy. I like to serve it with a salad, oil and vinegar dressing, or I eat it whenever I get hungry and it fills me up. Good Luck!

I like to go to allrecipes.com. You can get a free subscription to their database of recipes and you can search for healthy ones. One of my personal favorites. Try finding a weight-watchers cookbook as well. Those are loaded with great-tasting healthy recipes.

If you like vegetables, read on:

One of my very favorite things to make is roasted veggies.

I usually use broccoli, cauliflower, brussel sprouts, and baby carrots.

I lay them all out on a cookie sheet and spray them with light cooking spray. I then sprinkle them with salt and pepper to taste. I pop them in the oven at about 425 degrees for about 20 min. I am never sure on the time, so I check them frequently. When they come out of the oven, I sprinkle them with a little more salt and pepper, then spray them generously with "I can't believe it's not butter" spray, and then sprinkle them with garlic powder. They are a little heavy on the sodium, but by golly... I LOVE THEM! (and so do my friends and family)

You should definitely give these a try.

Veggie Pasta

1 cup cooked whole wheat pasta
1 Tbsp Minced garlic
2 Tsp olive oil
1 cup zuccini
1 cup squash
1 can mushrooms
1 tomato diced
red pepper flakes to taste
1/4 cup reduced or fat free feta cheese

Cook all veggies and garlic in 1 tsp of olive oil until desired tenderness in skillet.

Add pasta and 1 tsp olive oil cook until heated, add red pepper flakes.

Plate up and top with feta cheese.


This is very simple but very flavorful, you can add chicken as well if you need the protien. Very small amount of oil, but yummy! Enjoy

Veggi Cous Cous

1 Red Pepper
1 Yellow pepper
225g cous cous
200g cherry tomatoes
300ml (1/2 pint) hot veg stock
400g tin red kidney beans(drained+rinsed)
small handful fresh chopped mint

Heat oven to 200C/400F/Gas mark 6
Chop peppers into wide strips.Roast with tomatoes using extra virgin olive oil for approx 30mins.Allow to cool, then chop roughly.
Put couscous in large bowl and cover with hot stock.Stir briefly+cover.Stand for 5mins.when all stock has been absorbed, fluff with fork.Add peppers,tomatoes,beans and mint.Season with black pepper + low-sodium salt if you wish.
Enjoy!!

thanks a bunch! these will keep me busy for a while. they all sound yummy!