arugula and spring onion frittata

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Arugula and Spring Onion Frittata - from washington post email 10/22/14
   
APR 26, 2006

Frittatas are really fun to make, using a technique that's easily mastered. Even better, frittatas are great at room temperature, so they are perfect for entertaining. One warning, though: Resist the urge to cut back on the oil. It's all that stands between you and a stuck-in-the-pan mess.

SERVINGS: 8

INGREDIENTS

8 large eggs, lightly beaten
1/3 cup regular or 2 percent milk
1/3 cup grated Parmesan cheese
1 tablespoon chopped chives
Salt
Freshly ground black pepper
1/3 cup extra-virgin olive oil
3 coarsely chopped spring onions (scallions), white and tender green parts only
2 ounces (about 4 cups) arugula
DIRECTIONS

Preheat the oven to 425 degrees.

In a large bowl, whisk together the eggs, milk, Parmesan cheese, chives and salt and pepper to taste. Set aside.

In a 10-inch nonstick, ovenproof skillet, heat 2 tablespoons of the oil over medium heat. Add the spring onions and cook until softened, 2 to 3 minutes. Add the arugula, cover the pan and cook for 1 minute. Remove the cover and stir the arugula just until it wilts. Add the remaining oil and increase the heat to medium-high. Let the oil heat for 1 minute, then pour in the egg mixture. Use a fork to evenly distribute the arugula without scrambling the eggs. Cook for 1 to 2 minutes without stirring until you see the edges just starting to cook. Transfer to the oven.

Bake until the frittata has puffed and browned around the edges and is firm in the center, 8 to 10 minutes. To serve, slide the frittata onto a platter or invert the frittata onto the platter so the browned side is face up. Serve warm or at room temperature.

Spiced Lentil and Quinoa Stew

from washingtonpost.com/recipes  Wellness section 12/19/2013
Excellent article titled Lentils and quinoa are stew's one-two punch by Elaine Gordon:

http://www.washingtonpost.com/lifestyle/wellness/healthful-comfort-food-spiced-lentil-and-quinoa-stew/2013/12/17/cb9cd286-60ee-11e3-94ad-004fefa61ee6_story.html

EatingbyElaine.com

Interesting recipe because you cook the quinoa and lentils dry - toasting them - then add the broth and come back 30 minutes later and you have a hearty wholesome stew.  One pot meals - I love em!

Tested size: 8-10 servings; 10 cups

INGREDIENTS:

2 tablespoons extra-virgin olive oil
1 (or 2) medium sweet potato, peeled and cut into small cubes (2 cups)
2 medium onion, cut into small dice (2 cups)
2 cups uncooked red and green lentils, rinsed (comments that red lentils turned gloppy)
1 cup baby-cut carrots, cut crosswise into thick rounds (1/3-inch)
1 cup uncooked quinoa, rinsed
1 large (2 ounces) shallot, minced
2 cloves garlic, minced or put through a garlic press
1/2 to 1 teaspoon fine sea salt
1 teaspoon freshly ground black pepper, or more as needed
6 cups no-salt-added vegetable broth, or more as needed
1/2 teaspoon mild curry powder
1/4 teaspoon ground cumin
1/4 teaspoon ground turmeric
1/8 teaspoon ground ginger
1/8 teaspoon ground allspice
Flesh of 2 avocados, cut into small dice, for garnish (optional) Used TJs Avocado's Number Guacamole

DIRECTIONS:

Heat the oil in a large, wide pot over medium heat. Once the oil shimmers, add the sweet potato, onions, lentils, carrots, quinoa, shallot and garlic, stirring to coat. Cook for about 10 minutes or until the onions are translucent. Season with 1/2 teaspoon of the salt and all the pepper.

Stir in the broth; increase the heat to medium-high. Once the liquid comes to a boil, cover and cook for 10 minutes, stirring once or twice.

Uncover and stir in the curry powder, cumin, turmeric, ginger and allspice until well incorporated. Reduce the heat to low; cover and cook for 35 minutes.

Taste, and add some or all the remaining salt, as needed.

Serve warm, topped with the avocado, if desired.


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RECIPE SOURCE

From Elaine Gordon, a master of public health professional and a master certified health education specialist. Her Web site is EatingbyElaine.com.

many entree salads and dressings to try

From Nutrition Action 10/3/14

Seafood Salad
Pearl barley or white beans
Salmon, tuna, or shrimp
Roasted peppers
Steamed green beans
Mixed salad greens

Serve with mustard vinaigrette:
2 Tbs. whole-grain mustard
2 Tbs. mayonnaise
2 Tbs. red wine vinegar
½ tsp. honey
½ tsp. kosher salt
¼ cup extra-virgin olive oil
Whisk ingredients in a bowl.
Yields 10 Tbs.

Nutrition Information:
Per person—
Calories: 530
Total fat: 31 g
Saturated fat: 4.5 g
Sodium: 400 mg
Carbs: 35 g
Fiber: 8 g
Protein: 27 g

Tofu Salad
Brown rice and edamame
Tofu
Roasted scallions
Shredded carrot
Steamed kale

Serve with sesame dressing:
2 Tbs. rice or cider vinegar
¼ cup unsweetened apple sauce
2 Tbs. reduced-sodium soy sauce
1 Tbs. toasted sesame oil
3 Tbs. canola oil
Whisk ingredients in a bowl.
Yields 12 Tbs.

Nutrition Information:
Per person—
Calories: 400
Total fat: 19 g
Saturated fat: 1.5 g
Sodium: 330 mg
Carbs: 41 g
Fiber: 8 g
Protein: 19 g

Chicken Salad
Quinoa
Sautéed or roasted chicken
Roasted broccoli
Cherry tomatoes
Arugula

Serve with basil vinaigrette:
2 cups basil leaves
1 small clove garlic
2 Tbs. red wine vinegar
¼ cup grated parmesan
½ tsp. kosher salt
¼ cup extra-virgin olive oil
Combine ingredients in a blender.
Yields 10 Tbs.

Nutrition Information:
Per person—
Calories: 410
Total fat: 20 g
Saturated fat: 4 g
Sodium: 400 mg
Carbs: 4 g
Fiber: 5 g
Protein: 30 g