Wednesday, October 14, 2009

Easy meals for under $10 get you back into fall routines

(ARA) - With the departure of summer barbecues and the approach of the busy holiday season, more than one family will rethink that familiar question ... “What’s for dinner?”

For quick, nutritious and engaging dinners, the answer is high-quality, lean protein. As the season gets busy, finding fast, easy meal solutions is an important part of falling into your autumn routines.

“When days get shorter and schedules ramp back up, few people have time to prepare complicated dinners,” says Bob Greene, exercise physiologist, personal trainer to Oprah Winfrey, and author of “The Best Life Diet Cookbook.” “However, breakfast-style fare can provide a flavorful and filling family dinner with only minutes spent in the kitchen.”

To satisfy your family’s appetite quickly and keep them feeling full longer, lean proteins take the lead. Greene recommends AllWhites and Better’n Eggs as a convenient way to add lean, high-quality protein to easy evening meals. Made from real egg – but with no fat, no cholesterol and half the calories – both products are optimal sources of lean protein.

“Dinner prep can be simple when you have the right ingredients on hand,” Greene says. “With AllWhites and Better’n Eggs, you have a filling, protein-packed ingredient that’s sure to make any dinner satisfying.” Green suggests a few recipes for flavorful meals for a family of four on less than $10:

Scrambled Egg Margarita Pizza

Scrambled eggs aren’t just for breakfast. An easy substitute for pizza sauce, scrambled eggs top a whole-wheat crust for extra fiber and nutrients.

Preparation time: 15 minutes

2 cups (16 ounces) Better’n Eggs
1 12-inch whole-wheat pizza crust
2 Roma tomatoes, chopped
2 tablespoons finely chopped fresh basil
1 cup (4 ounces) reduced-fat mozzarella cheese

Heat oven to 450 degrees. Spray a 10-inch nonstick skillet with cooking spray and pour in Better’n Eggs. Cook over medium heat. As egg starts to set, use spatula to lift edge, letting uncooked egg flow to bottom of skillet. Cook until eggs are set but still moist. Place pizza crust on a large cookie sheet and top the crust with the cooked Better’n Eggs, chopped tomatoes, basil and cheese. Bake eight to 10 minutes or until cheese is melted. Makes four servings.

Asparagus, Red Pepper and Potato Frittata

Frittatas are delicious meals that can be prepared on a stovetop using just one skillet. Preparation time – 25 minutes.

2 cups (16 ounces) AllWhites
1/2 cup low-fat ricotta cheese
2 tablespoons canola oil
2 cups refrigerated hash brown potatoes
1/2 pound fresh asparagus, cut into 1-inch pieces
1 cup chopped red bell pepper
1 cup sliced mushrooms
2 tablespoons grated Parmesan cheese

Slowly stir together AllWhites and ricotta cheese in a small bowl, stirring until smooth. Set aside. Heat oil on medium-high in 10-inch nonstick skillet. Gently stir potatoes, asparagus, red pepper and mushrooms in large bowl. Add potato mixture to skillet. Cook five to six minutes. Flip potato mixture. Pour AllWhites mixture evenly over potatoes. Cover and cook without stirring 10 to 12 minutes or until eggs are set. Remove from heat.

Place serving platter or cutting board over top of skillet. Carefully invert frittata onto platter. Sprinkle with Parmesan cheese. Makes 6 servings.

Mexican Eggs in Tortilla Cups

Ground cumin and a dose of chili powder combine with egg whites in a satisfying tortilla cup. Preparation time - 15 minutes.

4 7- to 8-inch, 100 percent whole-wheat flour tortillas (100 calories and 8 grams fiber)
2 cups (16 ounces) AllWhites
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/2 cup reduced-fat shredded marble jack cheese
1/4 cup light sour cream
4 teaspoons salsa
2 tablespoons chopped green or spring onions

Heat oven to 400 F. Place four 6-ounce custard cups upside down onto cookie sheet. Lightly spray both sides of each tortilla with nonstick cooking spray. Place each tortilla over custard cup, pressing lightly to cover. Bake eight to 10 minutes or until tortillas are light golden brown. Place cups upright on cooling rack.

Meanwhile, spray a 10-inch nonstick skillet with nonstick cooking spray. Cook Allwhites over medium heat. As egg starts to set, use a spatula to lift the edge of cooked eggs, letting uncooked egg flow to bottom of skillet. Cook until eggs are set but still moist. Stir in chili powder and cumin. Sprinkle with cheese.

Place each tortilla cup upright on serving plate. Fill each cup with an equal portion of AllWhites mixture. Top each with 1 tablespoon sour cream, 1 teaspoon salsa. Sprinkle with green onions. Makes four servings.

For more healthy on-the-go recipes, visit and Bob Greene’s Web site

Courtesy of ARAcontent

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