ASPARAGUS, PEA AND SUN-DRIED TOMATO INDIVIDUAL FRITTATAS
1 tablespoon olive oil
½ cup chopped red onion
8 ounces asparagus, trimmed and cut into ½-inch pieces
1 cup frozen petite peas
¼ cup drained, oil-packed, sun-dried tomatoes, chopped
12 large eggs
? cup grated pecorino-Romano
3 tablespoons chopped scallions
½ teaspoon salt
¼ teaspoon pepper
1. Preheat oven to 350 degrees. Coat the insides of 12 muffin cups lightly with oil or cooking spray.
2. Heat the oil in a large, nonstick skillet over medium high; add the onion and cook 2 minutes, until softened. Add the asparagus and peas and cook 3 minutes, until bright green. Stir in the sun-dried tomatoes; cook 1 minute and remove from heat. Divide the mixture evenly among the 12 muffin cups.
3. Whisk the eggs, cheese, scallions, salt and pepper together; pour into the muffin cups.
4. Bake until puffed and firm in the center; about 20 minutes. Serve warm or at room temperature. Makes 6 servings.
Nutritional analysis for each serving: 215 calories, 18 g protein, 9 g carbohydrates, 3 g fiber, 12 g fat, 5 g saturated fat, 482 mg sodium
ENLIGHTENED NOODLE KUGEL
12 ounces medium egg noodles
1½ cups 1-percent milk
1½ cups light sour cream
1½ cups 1-percent cottage cheese (small curd)
6 ounces vanilla nonfat Greek yogurt
½ cup plus 2 tablespoons sugar, divided
2 teaspoons vanilla
¼ teaspoon nutmeg
1 pound Italian plums, cut into ½-inch pieces
2 cups cornflakes, crushed
½ teaspoon cinnamon
2 tablespoons butter, cut into bits
1. Preheat oven to 350 degrees. Coat 13- by-9-inch baking dish with cooking spray.
2. Cook the noodles according to package directions; drain and set aside.
3. Whisk eggs in large bowl; add milk, sour cream, cottage cheese, yogurt, ½ cup sugar, vanilla and nutmeg; stir until thoroughly combined. Stir in plums; toss with noodles and transfer to prepared baking dish.
4. Crumble cornflakes into ?-inch pieces; toss with remaining 2 tablespoons sugar and cinnamon. Sprinkle over noodles and dot with butter. Bake until kugel is set and edges are bubbly and golden brown, about 1 hour. Let stand at least 45 minutes before serving. Makes 12 servings.
Nutritional analysis for each serving: 313 calories, 15g protein, 44 g carbohydrates, 2 g fiber, 9 g fat, 4 g saturated fat, 240 mg sodium
APPLE-CHALLAH FRENCH TOAST CASSEROLE
6 large eggs
2½ cups 1-percent milk
½ teaspoon vanilla
1 teaspoon cinnamon
¼ teaspoon ground nutmeg
½ cup brown sugar
6 Golden Delicious apples, about 2 pounds, peeled, cut into thin wedges
14 ounces challah, cut into ½-inch slices
1. Preheat oven to 350 degrees. Coat 11-by-7-inch baking dish with cooking spray.
2. Lightly beat the eggs in a large bowl; stir in the milk and vanilla.
3. Combine the cinnamon, nutmeg and brown sugar; toss in the apples until thoroughly coated.
4. Use half the bread to form a slightly overlapping layer of bread. Pour half the milk mixture over it. Top with half the apples. Repeat, using remaining ingredients. Bake in center of oven until apples are tender and center of the casserole is set, about 45 minutes. Remove from the oven and allow to cool 5 minutes before cutting into squares. Makes 8 servings.
Nutritional analysis for each serving: 344 calories, 13 g protein, 59 g carbohydrates, 3 g fiber, 8 g fat, 2 g saturated fat, 248 mg sodium