February 20, recipe, HUEVOS RANCHEROS

February 20, recipe
HUEVOS RANCHEROS (4 servings)

Ingredients
eight 6 to 7 in corn tortilles
nonstick cooking spray, 1 tsp vegetable oil
8 large eggs
4 oz monterey jack cheese with jalapeno peppers (also called pepperjack), shredded (1 cup)
1 ripe avocado, halved, pitted, peeled and sliced
1/2 cup thinly sliced radishes
1/4 cup minced cilantro
accompaniment: bottle salsa

Directions
Heat over to 350 F. Spray tortillas on both sides with a nonstick cooking spray. Arrange on baking sheet and bak 8 to 10 minutes until crisp.

Heat oil in a large nonstick skillet. Carefully break eggs into skillet, cover and cook over low heat 3 to 5 minutes until whites are set and yolks shake slightly when pan is jiggled.

Remove tortillas to serving platter. Sprinkle with cheese, top each with an egg, then avocado, radishes and cilantro, equally divided. Spoon on salsa at table.



calories 474, fiber 0

Breakfast roll up

What to do?

Ingredients

A whole grain tortilla

An egg

Slices of gruyere cheese

Lettuce

Balsamic Vinegar

Cracked pepper

1/3 apple

cinnamon

sugar in the raw

Directions

Sautee the lettuce

Dice the apple and braise it in melted butter sprinkle the sugar and cinnamon on top

Plate the lettuce and set aside the apple compote

Scramble the egg with the chopped cheese until the cheese melts

Roll inside the tortilla and heat in the pan first upside down, then right side up.

Arrange the apple compote on top of the tortilla.

Serve

11. SANTA FE FRITTATA

11. SANTA FE FRITTATA, a mexican omelet
This has a ton of calories, other options? I recommend dropping the egg beaters and use egg white instead, dry pan fry fresh veggies until have little black marks, and mozzarella cheese with flavoring with red pepper flakes.........


Ingredients
Ok to use oil but only to coat pan, maybe PAM instead, (2 tsp oil)
dry roast frozen broccoli, corn and red pepper (1 bag (16 oz) frozen broccoli, corn and red peppers)
no salt    (1/2 tsp salt0
1 egg white,    (1 carton (15 oz) southwestern egg beaters)
1 Tbsp mozzarella with  red pepper flakes   (4 ounces pepper-jack cheese, shredded 1 cup)

Directions
Position broiler rack 4 inches from heat. Heat broiler, wrap handle of large nonstick skillet with foil (if not heatproof).

Heat oil in skillet over medium-high heat. Add frozen vegetables and salt, saute 1 minutes.

Reduce heat to medium. Pour Egg Beaters over vegetables. Cover and cook, lifting edges of frittata occasionally to let liquid run under, 8 minutes or until almost set.

Sprinkle with cheese


1,921 calories!!!!!   4 servings. 

8. SPICY SAUSAGE & VEGETABLE FRITTATA, January, week 2

SPICY SAUSAGE & VEGETABLE FRITTATA, January, week 2
If you must know, this is just a fancy italian omelet and I will eat it for breakfast.

INGREDIENTS
1 tsp (1 Tbsp oil)
2 ounces, or two inches of Italian Sausage (8 oz Hot Italian Turkey Sausage, removed from casings (I am going to use what I bought last week and didn't use)
1/4 medium zucchini (1 medium zucchini, thinly sliced)
1/4 of a red bell pepper, use the rest in another recipe (1 large red or green bell pepper or 1/2 each diced)
1 large egg, I don't need two, I may use one egg and the white from another, (8 large eggs)
2 ounces, because I love mozzarella, shredded.  (4 oz part-skim mozzarella, shredded (1 cup))

DIRECTIONS
Heat oil in a large nonstick skillet over medium heat. Add sausage zucchini and bell pepper and saute for a few minutes, unless you use actual italian sausage which is raw, then you should cook it first and then add the vegetables.

Whisk eggs in a large bowl until well combined. Stir in cheese. Pour over sausage mixture in skillet and stir gently to distribute eggs evenly.

Heat broiler. While broiler heats, cook frittata 4 to 6 minutes until set on bottom and sides (eggs will be runny in center)

Broil 4 to 6 inches from heat source 2 minutes or until firm in center. (If the skillet handle is plastic or wood, wrap it in a double layer of foil to protect from scorching.)

1 serving: 329 calories, 21g fat, saturated fat 6 g, cholesterol 488 mg, sodium 568 mg, total carbohydrates 5 g, dietary fiber 1 gram, protein 29 g. (4 servings)