Ingredients
1 egg
4 egg whites
1/4 cup skim milk
1 tablespoon oil
1 cup small broccoli florets
1/2 pound asparagus, woody ends removed and cut into 1-inch sections
1/2 small onion, small diced
1 cup chopped baby spinach
1/4 cup low fat cottage cheese
1/4 cup part-skim cheddar cheese

Directions
Preheat the oven to 325F.

Place the eggs, egg whites, milk, salt, and pepper in a large bowl and whisk until the egg yolks are well blended with the rest of the egg. Lightly oil a 9-inch pie plate.

Place a medium skillet over medium heat. Add the oil followed by the broccoli, onion, and asparagus. Cook until the broccoli begins to become tender, then add the spinach and cook until wilted. Set the vegetables aside to cool for 10 minutes, then stir into the egg mixture along with the cottage cheese. Pour the egg mixture into the pie plate and stir so that the vegetables are evenly distributed across the quiche. Sprinkle with cheese and bake in the oven until the middle is set, about 45 minutes. Allow to cool for 5 minutes, then cut into 8 wedges and serve.

Feta and Dill Scrambled Eggs with Zucchini Hash Browns

Makes:
4 servings

Nutrition per serving:
Calories = 369; Total Fat = 13 g; Cholesterol = 245 mg; Sodium = 443 mg; Carbohydrate = 19 g; Fiber = 3 g; Protein = 19 g

Ingredients
1 tablespoon olive oil
1 medium zucchini, stemmed and grated
1 egg whites
1 small clove garlic, minced
3 tablespoons freshly grated Parmesan cheese
sea salt and freshly ground pepper to taste
2 eggs
12 egg whites
1 tablespoon olive oil
1/2 cup crumbled low-fat feta
1/4 cup fresh chopped dill

Directions
Place the grated zucchini in a large strainer and toss with 1/2 teaspoon of salt. Allow to drain for 10 minutes then press as much of the remaining liquid out of the zucchini as possible. Transfer the drained zucchini to a medium bowl and fold in the egg white, garlic, Parmesan, salt, and pepper.

While the zucchini is draining, whisk together the 2 eggs, 12 egg whites, salt, and pepper in a medium bowl.

Place a large skillet over medium-high heat. Add 1 tablespoon of oil followed by 1/4 of the zucchini mixture, flattening into a patty. Repeat the process with the remaining zucchini mixture, forming 4 patties. Cook the zucchini until browned and crisp, about 5 minutes per side. Transfer to a plate and place in a warm oven, uncovered.

Wipe the skillet clean and place over medium-low heat. Add 1 tablespoon of oil followed by the beaten eggs and cook, scrambling to your desired consistency. Right before the eggs are done, fold in the feta and dill. Serve the eggs alongside a hash brown patty and enjoy

Mini Omelets Puttanesca

Makes:
4 servings

Nutrition per serving:
Calories = 223; Total Fat = 14 g; Cholesterol = 322 mg; Sodium = 214 mg; Carbohydrate = 15 g; Fiber = 3 g; Protein = 15 g

Ingredients
1 tablespoon olive oil
1/2 small onion, small diced
2 cloves garlic, minced
1/4 teaspoon red chili flakes
2 anchovy fillets, finely chopped
1 tablespoon capers, drained
5 roma tomatoes, cored and roughly chopped into small pieces
4 eggs
12 egg whites
1/4 cup chopped fresh parsley
2 tablespoons freshly grated Parmesan cheese
sea salt and freshly ground pepper to taste

Directions
Preheat the oven to 400F.

Place a large, ovenproof skillet over medium heat. Add the oil followed by the onion and cook until tender. Add the garlic, chili flakes, and anchovies and cook 1 minute longer. Add the capers, tomatoes, salt, and pepper, then cook until the tomatoes break down and become a sauce, about 10 minutes.

While the sauce is cooking, whisk together the eggs, egg whites, salt, and pepper. Spread the tomato sauce so that it is evenly distributed in the skillet. Gently pour 1/4 of the egg mixture in 1 corner of the pan, being careful to keep the eggs from touching the bottom of the skillet so that they do not stick. Repeat the process with the remaining egg mixture so that there is a small omelet at each corner of the skillet. Place the skillet in the oven until the eggs are cooked through, about 7 minutes. Garnish with Parmesan and parsley, then serve.

Portabella and Green Onion Frittata with Thyme

Makes:
4 servings

Nutrition per serving:
Calories = 265; Total Fat = 8 g; Cholesterol = 245 mg; Sodium = 455 mg; Carbohydrate = 8 g; Fiber = 3 g; Protein = 22 g

Ingredients
2 eggs
12 egg whites
2 tablespoons nonfat milk
2 tablespoons olive oil
1 small bunch scallions, trimmed and cut into 1-inch segments
8 ounces portabella mushroom caps, cut in half, then sliced 1/2-inch thick
1 clove garlic, minced
1/4 teaspoon dried thyme
sea salt and freshly ground pepper to taste

Directions
Preheat the oven to 400F.

In a medium bowl, whisk together the eggs, egg whites, milk, salt, and pepper.

Place a large, ovenproof nonstick skillet over medium heat. Add the oil followed by the scallion and mushrooms and cook until the mushrooms soften, about 6 minutes. Add the garlic and thyme, then cook for 1 minute longer. Spread the mushrooms and scallions so that they are evenly distributed in the pan, then gently pour the egg mixture over the vegetables. Cook until the eggs begin to set around the edges. Place the skillet in the oven and cook just until the eggs are set in the middle. Allow the eggs to rest for 5 minutes, then cut into 8 wedges and serve.

Zucchini Frittata with Smoky Romesco Sauce

Makes:
4 servings

Nutrition per serving:
Calories = 378; Total Fat = 9 g; Cholesterol = 248 mg; Sodium = 312 mg; Carbohydrate = 12 g; Fiber = 2 g; Protein = 7 g

Ingredients
1/2 cup coarsely chopped almonds
1/2 cup jarred roasted red bell peppers
1/4 cup olive oil, divided
1 tablespoon tomato paste
2 teaspoons red wine vinegar
1/2 teaspoon smoked paprika
1⁄8 teaspoon cayenne
1 egg
6 egg whites
2 small zucchini, sliced 1/4-inch thick
1/2 large red onion, thinly sliced
1 garlic clove, minced
2 tablespoons chopped fresh parsley
2 tablespoons freshly grated Parmesan cheese
sea salt and freshly ground pepper to taste

Directions
Place the almonds in a food processor and pulse until they are in very small pieces. Add the bell peppers, 3 tablespoons of olive oil, tomato paste, red wine vinegar, paprika, cayenne, salt, and pepper, then blend until smooth. Transfer to a medium bowl and allow the flavors to marry while you make the frittata.

Preheat the oven to 400F.

Place a large non-stick skillet over medium heat. In a large bowl, whisk together the egg, egg whites, salt, and pepper until the yolk is completely blended in with the rest of the egg. Add the oil followed by the zucchini and onion, then cook until tender, about 5 minutes. Add the garlic and parsley and cook just until you can smell the aroma of the garlic. Arrange the zucchini mixture into a single layer and pour the egg mixture over the vegetables. Cook until the eggs become set around the edges. Sprinkle the top of the eggs with Parmesan and place in the oven just until the middle is set, about 5 minutes. Be careful not to overcook the eggs as this will make them tough.

Cut the frittata into 8 wedges and serve with the Romesco sauce.