Veggie Fritatas

Ingredients
1 1/2 cups egg beaters
2 cups zucchini, shredded
2 cups squash, shredded
1 1/2 cup green pepper
1/2 cup onion
1 cup Parmesan cheese, shredded

Directions
1. shred zucchini and squash with cheese grater.

2. Dice onion.

3. mix all ingredients

4. spoon into cup cake pan

5. bake at 350 for 45 minutes or until eggs are set.

6. serve three fritatas with sour cream or fat free plain yogurt.

Nutrition Facts
Serving Size 140.5g (3 Fritatas)
Amount Per Serving
Calories 109
Calories from Fat 48

% Daily Value*
Total Fat 5.3g/8%
Saturated Fat2.5g/13%
Trans Fat 0.0g
Cholesterol 11mg/4%
Sodium 281mg/12%
Total Carbohydrates 4.2g/1%
Dietary Fiber 1.0g/4%
Sugars 2.1g
Protein 11.4g
Vitamin A 8%
Vitamin C 40%
Calcium 18%
Iron 8%

Good points
# High in calcium
# High in pantothenic acid
# High in phosphorus
# High in riboflavin
# Very high in selenium
# Very high in vitamin C

Bad points
# High in saturated fat
# High in sodium

Broccoli Salad

Broccoli Salad


Nellie's Brocolli Salad Recipe
Makes 20 servings

Ingredients
2 cups brocolli, diced
2 cups cauliflower, diced
2/3 cup onion, diced
1 cup colby cheese, shredded
1 cup fat free yogurt, plain
12 ounces Turkey bacon
1/2 cup red wine vinegar
1 salt
1 pepper

Directions
Diced turkey and cook in skillet until crispy.
Mix red wine vinegar and yogurt with salt and pepper until well blended.
Combine all ingrediants and mix well.
Cover and refridgerate until serving.
Tip: This tastes better if made about 2 hours before serving, it gives the flavors a chance to combine.

Serving Size 70.4g
Amount Per Serving
Calories 63
Calories from Fat 23
% Daily Value*
Total Fat 2.5g/4%
Saturated Fat 1.2g/6%
Trans Fat 0.0g
Cholesterol 17mg/6%
Sodium 254mg11%
Total Carbohydrates 3.2g1%
Dietary Fiber 0.8g3%
Sugars 1.6g
Protein 6.1g
Vitamin A 6% • Vitamin C 25%
Calcium 7% • Iron 1%

Salmon Pasta with Squash and Tomatoes

Nellie's Salmon Pasta with Squash and Tomatoes Recipe

Makes 6 servings

Ingredients
18 ounces salmon
12 ounces whole wheat pasta
2 cups yellow squash
1 cup zucchini
1 cup grape tomatoes
1 onion
3 cloves garlic
1/2 cup cilantro, chopped
1 1/2 cups fat free yogurt
2 tbsp butter
1/2 cup lime juice
1/2 cup broth (seafood or whatever)
Directions

1. Prepare fish, lightly brush with evoo and salt and pepper, set aside.

2. Slice Veggies

3. Put Pasta on to boil

4. melt butter in large skillet

5. place squash, zucchini, tomatos, garlic, cilantro and onion in skillet

6. put lid on skillet and steam/saute about 10 minutes, stirring gently occasionally.

7. Add lime juice, broth and yogurt, mix gently and remove from heat.

8. Brush salmon lightly with olive oil and place in hot pan, lightly sear and remove when fully cooked.

Plate by layering pasta, veggies and then salmon, pour a little extra sauce on the top of the fish and enjoy, this dish keeps well in the fridge for up to 5 days, but does not freeze well, the whole wheat pasta noodles have an odd consistency after being defrosted. If you use enriched pasta this would not be an issue.



Nutrition Facts
Serving Size 284.1g
Amount Per Serving
Calories 475
Calories from Fat 145
Daily Value*
Total Fat 16.1g/25%
Saturated Fat 4.7g/24%
Trans Fat 0.0g
Cholesterol 65mg/22%
Sodium 143mg/6%
Total Carbohydrates 51.3g/17%
Dietary Fiber 6.0g/24%
Sugars 8.5g
Protein 30.4g

Pumpkin Muffins

French Toast

Click here for French Toast
Ingredients
16 slices healthy life bread
1 cup egg beaters
1 cup silk
1 tbsp vanilla
1 tbsp cinnamon

Directions
1. Mix egg beaters, silk, vanilla and cinnamon in a shallow wide bowl (big enough for bread to lay flat in)
2. Heat frying pan on stove
3. briefly dip both sides of bread in silk egg mixture
4. put in pan and cook until brown, flip over, repeat.
5. Serve immediately or store in the fridge or freezer for up to a week.

Nutrition Facts
Serving Size 84.3g (4 slices)
Amount Per Serving
Calories 97
Calories from Fat 17

% Daily Value*
Total Fat1.9g/3%
Saturated Fat0.4g/2%
Trans Fat 0.0g
Cholesterol 0mg/0%
Sodium 194mg/8%
Total Carbohydrates 12.1g/4%
Dietary Fiber 1.5g/6%
Sugars 2.2g
Protein 6.0g
Vitamin A 4%
Vitamin C 0%
Calcium 10%
Iron 9%

Good points
# Low in saturated fat
# Very low in cholesterol
# High in manganese
# High in riboflavin
# High in selenium

Bad points
# Contains alcohol