Fitness Food and You

Mushroom Frittata (serves 6)

ingredients

2 ounces finely grated fresh pecorino Romano cheese

¼ t freshly ground pepper

8 large eggs

½ t salt, divided

1 T olive oil, divided

1 (8-ounce) package of sliced mushrooms

¾ cup chopped green onions

1/3 cup chopped fresh basil

2 cups baby arugula

2 t lemon juice

directions

Preheat the oven to 350⁰ F. Combine the first 3 ingredients; add ¼ t salt, stirring with a whisk.

Heat a 10-inch ovenproof skillet over medium-high heat. Add 2 t of oil and swirl to coat. Add mushrooms and remaining ¼ t of salt. Sauté 6 minutes or until mushrooms brown. Stir in the green onions and sauté for 2 minutes.

Reduce the heat to medium. Add the egg mixture and the basil to the pan, stirring gently to evenly distribute the vegetable mixture. Cook 5 minutes or until the eggs are partially set.

Place the pan in the oven. Bake for 7 minutes or until the eggs are cooked through and the top is lightly browned.

Remove the pan from the oven and let stand for 5 minutes. Run a spatula around the edge and under the frittata to loosen it from the pan. Slide the frittata onto a plate or cutting board.

Combine the remaining 1t of oil, arugula and lemon juice. Cut the frittata into 6 wedges and top with arugula mixture.

(Adapted from a recipe found in Cooking Light, January/February, 2013)

Moroccan Lentil Soup

ingredients

2 t olive oil

2 cups chopped onions

2 cups chopped carrots

4 cloves garlic, minced

1 t ground cumin

1 t ground coriander

1 t ground turmeric

1/4 t ground cinnamon

1/4 t ground pepper

8 cups vegetable broth or reduced-sodium chicken broth

3 cups chopped cauliflower (about 1/2 medium)

1 ½ cups dried lentils, rinsed

1, 28-ounce can diced tomatoes

2 T tomato paste

4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed

1/2 cup chopped fresh cilantro

2 T lemon juice

salt and pepper to taste

directions

Heat oil in a soup pot or Dutch oven over medium heat; add onions and carrots and cook, stirring occasionally, until softened, about 10 minutes. Stir in garlic and cook for 30 seconds. Add cumin, coriander, turmeric, cinnamon and pepper; cook, stirring, until fragrant, about 1 minute.

Add broth, water, cauliflower, lentils, tomatoes and tomato paste; bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until the lentils are tender but not mushy, 45 to 55 minutes. Stir in spinach and cook until wilted, 5 minutes.

Just before serving, stir in cilantro and lemon juice. Season with salt and pepper to taste.

(Adapted from a recipe found on “eatingwell.com”)

Green Beans with Caramelized Onions and Walnuts

When I made this recipe, I realized that I had no walnuts in the house. I used pecans instead and found the dish to be delicious!

ingredients

1 ½ lbs green beans, trimmed

½ cup chopped walnuts

2 T olive oil

2 large Vidalia onions, thinly sliced

2 t fresh thyme leaves

2 t white balsamic vinegar

salt and pepper to taste

directions

Cook the green beans in boiling water for 2 minutes. Drain and rinse with cold water. Drain well again.

Place the walnuts in a large non-stick skillet. Cook over medium heat for 5-7 minutes or until lightly browned, shaking the pan frequently. Remove the walnuts from the pan and set aside.

Add 1 tablespoon of olive oil to the pan. Swirl to coat. Add the onions and the thyme to the pan and cook for 17 minutes or until the onions are very tender and golden brown, stirring occasionally. Remove the onion mixture from the pan and cover to keep warm.

Return the pan to medium-high heat and add the other tablespoon of olive oil. Swirl to coat. Add the green beans. Cook for about 2 minutes or until thoroughly heated, stirring frequently. Add the onion mixture and vinegar to the pan. Cook 2 more minutes tossing to combine. Remove from the heat, sprinkle with nuts, and season with salt and pepper.

(Adapted from a recipe found in Cooking Light Magazine, November, 2012)