Spinach and Mushroom Egg Scramble

 

Spinach and Mushroom Egg Scramble

Ingredients:

• 4 large eggs (or 6 egg whites for an even lower-fat option)
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 cup mushrooms, sliced
• 2 cups fresh spinach leaves
• Salt and pepper to taste
• 1 tablespoon fresh parsley, chopped (optional for garnish)

Instructions:

1. Prepare the Eggs:

• In a bowl, whisk the eggs (or egg whites) until well combined. Season with a pinch of salt and pepper.

2. Sauté the Vegetables:

• Heat the olive oil in a large non-stick skillet over medium heat.
• Add the diced onion and minced garlic, and sauté for about 2 minutes until the onion is translucent and the garlic is fragrant.
• Add the sliced mushrooms and cook for about 4-5 minutes until they are soft and slightly browned.
• Add the fresh spinach leaves and cook for an additional 1-2 minutes until the spinach is wilted.

3. Scramble the Eggs:

• Reduce the heat to low and pour the whisked eggs over the vegetable mixture in the skillet.
• Gently stir the eggs with a spatula, ensuring they are evenly distributed with the vegetables.
• Continue to cook, stirring occasionally, until the eggs are fully cooked but still moist, about 3-4 minutes.

4. Serve:

• Transfer the spinach and mushroom egg scramble to plates.
• Garnish with freshly chopped parsley, if desired.
• Serve immediately, perhaps with a side of whole grain toast or a fresh fruit salad for a complete meal.

Low-Fat Recipe: Baked Lemon Herb Cod with Brown Rice and Sautéed Spinach

Baked Lemon Herb Cod

Ingredients:

• 4 cod fillets
• 2 tablespoons olive oil
• Juice of 1 lemon
• Zest of 1 lemon
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, oregano, thyme, salt, and pepper.
3. Place the cod fillets in a baking dish. Pour the lemon herb mixture over the cod, ensuring each fillet is well-coated.
4. Bake for 15-20 minutes, or until the fish is opaque and flakes easily with a fork.
5. Garnish with fresh parsley if desired.

Brown Rice

Ingredients:

• 1 cup brown rice
• 2 1/2 cups water or low-sodium chicken broth
• 1 tablespoon olive oil (optional)
• Salt to taste

Instructions:

1. Rinse the brown rice under cold water.
2. In a medium saucepan, bring the water or broth to a boil. Add the brown rice and a pinch of salt.
3. Reduce the heat to low, cover, and simmer for about 45 minutes, or until the rice is tender and has absorbed all the liquid.
4. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork before serving.

Sautéed Spinach

Ingredients:

• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 8 cups fresh spinach (about 1 pound)
• Salt and pepper to taste
• Juice of 1/2 lemon

Instructions:

1. In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes, until fragrant.
2. Add the fresh spinach to the skillet, cooking until wilted, about 3-4 minutes.
3. Season with salt and pepper, then squeeze the lemon juice over the spinach.
4. Serve immediately.

Serving Suggestion

• Plate one baked cod fillet alongside a serving of brown rice and a generous portion of sautéed spinach.

Nutritional Information (approximate per serving):

• Calories: 400-450
• Protein: 30-35g
• Carbohydrates: 40-45g
• Fat: 10-12g
• Fiber: 6-8g

Enjoy this light and nutritious low-fat dinner!

Lemon Herb Grilled Chicken with Quinoa and Steamed Vegetables:

 

Lemon Herb Grilled Chicken with Quinoa and Steamed Vegetables:

Lemon Herb Grilled Chicken

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• Juice of 2 lemons
• Zest of 1 lemon
• 3 cloves garlic, minced
• 1 tablespoon fresh thyme leaves (or 1 teaspoon dried thyme)
• 1 tablespoon fresh rosemary, chopped (or 1 teaspoon dried rosemary)
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, thyme, rosemary, salt, and pepper.
2. Place the chicken breasts in a large resealable plastic bag or a shallow dish. Pour the marinade over the chicken, ensuring each piece is well-coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes, preferably 1-2 hours.
3. Preheat the grill to medium-high heat. Remove the chicken from the marinade and discard the remaining marinade.
4. Grill the chicken for 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C) and the chicken is cooked through.
5. Remove the chicken from the grill and let it rest for a few minutes before serving.

Quinoa

Ingredients:

• 1 cup quinoa
• 2 cups low-sodium chicken or vegetable broth (or water)
• 1 tablespoon olive oil (optional)
• Salt to taste

Instructions:

1. Rinse the quinoa under cold water in a fine mesh strainer.
2. In a medium saucepan, bring the broth (or water) to a boil. Add the quinoa and a pinch of salt.
3. Reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa has absorbed all the liquid and is tender.
4. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork before serving.

Steamed Vegetables

Ingredients:

• 2 cups broccoli florets
• 2 cups carrot slices
• 1 red bell pepper, sliced
• 1 tablespoon fresh lemon juice
• Salt and pepper to taste

Instructions:

1. Fill a large pot with about 1-2 inches of water and place a steamer basket inside. Bring the water to a boil.
2. Add the broccoli, carrots, and bell pepper to the steamer basket. Cover and steam for about 5-7 minutes, or until the vegetables are tender-crisp.
3. Remove the vegetables from the steamer and place them in a serving bowl. Drizzle with fresh lemon juice and season with salt and pepper to taste.

Serving Suggestion

• Plate one grilled chicken breast alongside a serving of quinoa and a generous portion of steamed vegetables.

Nutritional Information (approximate per serving):

• Calories: 450-500
• Protein: 35-40g
• Carbohydrates: 35-40g
• Fat: 15-20g
• Fiber: 7-9g

Enjoy your healthy, balanced, low-fat dinner!