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RECIPES
Here is some great EGG WHITE recipes
For a healthy lifestyle!
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Crab Quiche
Fantastic! Quick and Elegant, assemble this before company arrives and relax while it bakes. Served with a simple green salad it is a wonderful lunch or dinner, and alongside blanched & chilled asparagus spears it is a dramatic brunch.
Serving: 4
Prep Time: 25 minutes
Cook Time: 60 minutes
Total Time: 85 minutes
Ingredients:
nonstick cooking spray
3 tablespoons diet margarine
1 medium carrot, washed, trimmed, peeled, grated
½ medium onion, peeled, diced fine
1 medium zucchini, washed, trimmed, thinly sliced
½ medium red bell pepper, washed, cored, diced fine
½ cup chopped parsley
8 oz. fresh, frozen or canned (and drained) crabmeat
¾ cup cracker meal
1 teaspoon baking powder
½ teaspoon white pepper
1 cup egg substitute or egg whites
1 ½ cup fat free milk
Directions:
1. Preheat Oven to 375
2.Spray large nonstick skillet with cooking spray. Add 1 tablespoon diet margarine and melt over medium heat. Add carrot, onion, zucchini, red pepper and parsley and sauté until vegetables are just tender, about 5-6 minutes. Stir in crabmeat. Transfer mixture to 9” pie plate that has been liberally coated with nonstick cooking spray.
3. In medium size bowl, mix cracker meal with baking powder; stir to blend. Add white pepper. Using pastry cutter or two knives, cut in remaining 2 tablespoons diet margarine. Add egg substitute and milk and mix well. Pour mixture over vegetables/crab in pie plate.
4. Bake quiche until golden and puffed, about 35 minutes. Let stand for 5 minutes before serving.
Nutritional Information:
Based on individual serving.
Calories: 231
Fat: 7g
Carbs: 28 g
Protein 14 g
Credit: Slim-Fast
Crispy Citrus & Sesame Fish Fillets
A crust of white and black sesame seeds and a citrus dipping sauce can accent most mild fish fillets
Yields: 6 main-dish servings
Ingredients:
1 1/2 pounds fish fillets, such as bass or halibut
2 large egg whites
2 tablespoons cornstarch
2 tablespoons white-wine vinegar
1 teaspoon coarse salt
1/4 cup fresh lime juice
1/4 cup honey
2 tablespoons fresh thyme
1/3 cup white sesame seeds
1/4 cup black sesame seeds
1/4 cup canola oil
2 cups mâche or mixed baby greens
Directions:
1. Prepare the fish: Cut fish fillets into 3-inch pieces and transfer to a shallow dish. Stir the egg whites, cornstarch, vinegar, and 1/2 teaspoon salt together in a small bowl. Pour the mixture over the fish, being certain to coat both sides of each fillet. Cover the dish with plastic wrap and chill for 10 to 15 minutes.
2. Prepare the citrus sauce: Combine fresh lime juice, honey, thyme, and remaining salt in a small saucepan over high heat. Boil until it thickens slightly -- about 3 minutes -- and set aside.
3. Fry the fish: Place the sesame seeds in a shallow dish and dip each fillet into the dish to coat each side lightly with the seeds. Heat 2 tablespoons of oil in a large skillet over medium-high heat until very hot. Place the fish, a few fillets at a time, in skillet and fry until cooked through and the white seeds are golden brown -- about 4 minutes on each side. Drain fillets on a wire rack. Repeat with remaining fillets, adding more oil as necessary. Place the mâche or greens on a serving platter and place the fish on top. Drizzle the fish and greens with the citrus sauce and serve immediately.
Nutritional Information:
Based on individual serving.
Calories: 301
Fat: 15 g
Cholesterol: 58 mg
Carbohydrates: 19 g
Fiber: 1.6 g
Protein: 25 g
Sodium: 559mg
Parmesan Crusted Chicken
If you're tired of hearing your family whine, "Chicken? Not again!" it may be time to refresh your recipe box. Australian cooking sensation Donna Hay has just the trick: A chicken dish that will have everyone begging for seconds.
Serving size: 4
Ingredients:
4 chicken breast fillets
2 egg whites slighty beaten
2 cups finely grated parmesan
Cracked black pepper
Directions:
Preheat the oven to 390 degrees F. Line a baking tray with baking paper. Dip the chicken breasts into the egg whites, then toss in the combined Parmesan and pepper to coat. Place in the baking tray and cook for 15 minutes or until the chicken is golden and cooked through. Serve with a simple rocket and tomato salad. Note: You must use good quality Parmesan for a crunchy crust.
Credit the Instant Cook: Donna Hay
Oatmeal-Raisin Cookies
You can substitute your favorite dried fruit for the raisins
Cook Time: 20 minutes plus cooling
Total Time: 20 minutes plus 16 to 18 minutes per batch plus cooling
Ingredients:
1/2 cup (1 stick) light corn-oil spread (60 to 70% fat)
1 cup packed dark brown sugar
2 large egg whites
1 large egg
2 teaspoons vanilla extract
1 3/4 cups all-purpose flour
1 cup quick-cooking oats, uncooked
1 cup golden raisins
1 teaspoon baking powder
1/4 teaspoon salt
Directions:
1. Preheat oven to 375 degrees F. Spray large cookie sheet with nonstick cooking spray.
2. In large bowl, with mixer at low speed, beat corn-oil spread and brown sugar until blended. Increase speed to high, beat until well combined, about 3 minutes. At low speed, add egg whites, egg, and vanilla, beat until smooth.
3. With spoon, stir in flour, oats, raisins, baking powder, and salt until combined.
4. Drop dough by heaping tablespoons, about 2 inches apart, on cookie sheet. Flatten dough into 3-inch rounds (dough will be very moist and sticky -- for easier shaping, use slightly wet hands). Bake cookies 16 to 18 minutes or until golden. With pancake turner, remove cookies to wire racks to cool.
5. Repeat until all batter is used. Store cookies in tightly covered container.
Nutritional Information:
Each cookie:
Calories: 115
Protein: 2 g
Carbs: 21 g
Fat: 3 g
Cholesterol: 7 mg
Sodium 60: mg
Credit: Good Housekeeping
Spa Lasagna Classic
Finally! A tasty, guilt free lasagna.
Serving: 6
Prep Time: 30 minutes
Cook Time: 90 minutes
Total Time: 120 minutes
Ingredients:
Filling
½ cup egg whites
¾ cup nonfat cottage cheese
¼ cup grated mozzarella cheese
7 tbsp. grated parmesan cheese
¼ lb. firm tofu, drained and crumbled
3 tbsp. minced garlic
2 tbsp. chopped fresh basil
¼ tsp. hot red pepper flakes
¼ tsp. freshly ground black pepper
Vegetables
1 tsp. olive oil
1 red onion, chopped
1 red bell pepper, stemmed, seeded, and chopped
4 cups sliced white mushrooms
½ carrot, sliced
1 medium zucchini, chopped
2 tbsp. minced garlic
¼ tsp. freshly ground black pepper
2 tbsp. chopped fresh basil
4 cups Tomato-Basil Sauce
½ lb. (about 10 noodles) lasagna noodles, cooked and drained
Grated Parmesan cheese, for garnish
Directions:
1. Preheat the oven to 350°F.
2. To prepare the filling, in a large bowl, combine the egg whites, cheeses, tofu, garlic, basil, red pepper flakes, and black pepper. Mix gently, cover, and refrigerate.
3. To prepare the vegetables, in a large sauté pan over medium-high heat, heat the oil and cook the onion and pepper for 5 or 6 minutes, until softened. Fold in the mushrooms and sauté for about 5 minutes longer, until the mushrooms exude their juices. Add the carrot, zucchini, garlic, pepper, and basil and cook for 2 or 3 minutes, until heated through. Mix well and set aside.
4. In a 10 by 6 by 3-inch ovenproof dish or casserole lightly sprayed with vegetable or olive oil spray, spread about 1/3 cup of sauce. Layer in half the noodles, covering the entire bottom of the dish. Spread the cheese-egg filling evenly over the top of the noodles and then cover the filling with the cooled vegetables, slightly pressing to compress. Top with the remaining noodles. Spoon more sauce over the noodles and spread evenly. Cover with foil and bake in the center of the oven for about 1 ½ hours, until the sauce is bubbling.
5. Let rest for 15 to 20 minutes. Cut equal portions and serve with the remaining warmed Tomato-Basil Sauce and the Parmesan cheese for sprinkling.
Nutritional Information:
Based on individual serving
Calories: 272
Fat: 6 g
Carbs: 40
Protein 16 g
Credit: Rancho La Puerta
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