- 1 1/4 cups all-purpose flour
- 1 1/4 cups white whole-wheat flour
- 1 package instant yeast (2 1/4 teaspoons)
- 1 teaspoon salt
- 2 large eggs plus 6 naturally colored or dyed eggs, divided
- 2/3 cup reduced-fat milk, warmed
- 2 tablespoons sugar or honey
- 2 tablespoons unsalted butter, softened, plus 1 tablespoon butter, melted, divided
It'll take ya about 25 minutes to prepare to make this delicous bread and it will take three and a half hours to make the bread. And here is how you make it.
- Combine whole-wheat flour, all-purpose flour, yeast and salt in a stand mixer with the dough-hook attachment. Add 2 eggs, milk, sugar (or honey) and 2 tablespoons softened butter. Mix on low speed until the dough has pulled together and is smooth and elastic, about 6 minutes.
- Coat a large bowl with cooking spray. Scrape the dough into the bowl (it will be sticky) and turn to coat. Cover with plastic wrap. Let rise in a warm place until doubled in volume, about 1 hour.
- Punch the dough down and turn it out onto a lightly floured surface. Divide into 3 equal pieces. Roll each piece out into a 1-inch rope about 14 inches long. Loosely braid the 3 ropes together, leaving spaces for the 6 whole eggs.
- Transfer the braid to a baking sheet lined with parchment paper. Nestle the eggs into the braid, spacing evenly. Cover loosely with plastic wrap. Let rise in a warm place until doubled in bulk, about 45 minutes.
- Preheat oven to 350°F.
- Melt the remaining 1 tablespoon butter and brush the dough with half of it. Bake the bread until golden brown, 30 to 45 minutes. Transfer to a wire rack, brush with the remaining melted butter and let cool for at least 30 minutes. Serve warm or at room temperature.
- Tip: Many farm-fresh eggs come in a variety of colors including blue, green and brown. If you can't find colored eggs, naturally dye your own
Per serving: 179 calories; 6 g fat(3 g sat); 2 g fiber; 23 g carbohydrates; 8 g protein; 68 mcg folate; 133 mg cholesterol; 3 g sugars; 2 g added sugars; 294 IU vitamin A; 0 mg vitamin C; 38 mg calcium; 3 mg iron; 256 mg sodium; 102 mg potassium.
Egg, Bacon, Pancake Breakfast wrap
- 3/4 cup white whole-wheat flour
- 1 1/2 teaspoons baking soda
- 1/4 teaspoon salt plus a pinch, divided
- 1 1/2 cups reduced-fat milk
- 2 large eggs, divided
- 1 1/2 tablespoons extra-virgin olive oil
- 1/8 teaspoon ground pepper
- 2 teaspoons minced fresh chives (optional)
- 1 slice bacon, cooked
- 1 teaspoon pure maple syrup
This one will take about 40 minutes to get ready for making it and around 40 minutes to make.
- Whisk flour, baking soda and ¼ teaspoon salt in a medium bowl. Whisk milk, 1 egg and oil in a small bowl. Add the milk mixture to the dry ingredients and whisk until smooth.
- Coat a medium nonstick skillet with cooking spray; heat over medium heat. Ladle 1/3 cup batter into the center of the pan. Immediately tilt and rotate the pan to spread the batter evenly over the bottom. Cook until the underside is golden brown, 1 1/2 to 2 minutes. Using a heatproof silicone or rubber spatula, lift the edge, then quickly grab the pancake with your fingers and flip it over. Cook until the second side is golden brown, about 1 minute more. Slide onto a plate. Repeat with the remaining batter, spraying the pan as needed and stacking pancakes as you go, to make 8 pancakes total.
- Wipe out the skillet and lightly coat it with cooking spray; heat over medium heat. Whisk the remaining egg, the remaining pinch of salt, pepper and chives (if using) in a small bowl. Pour into the pan and cook, gently stirring, until set, 2 to 3 minutes.
- To assemble a wrap, layer the egg across the bottom third of 1 warm pancake. Top with bacon, drizzle with syrup and roll up. Save the remaining pancakes for another time.
Per serving: 411 calories; 31 g fat(5 g sat); 2 g fiber; 19 g carbohydrates; 14 g protein; 31 mcg folate; 231 mg cholesterol; 7 g sugars; 4 g added sugars; 436 IU vitamin A; 0 mg vitamin C; 115 mg calcium; 3 mg iron; 685 mg sodium; 249 mg potassium.
This recipe will take 30 minutes to prepare and 30 minutes to make.
- Position rack in upper third of oven; preheat to 450°F.
- Whisk eggs, dill, salt and pepper in a medium bowl. Heat oil in a large ovenproof nonstick skillet over medium heat. Add leeks; cook, stirring, until softened, about 4 minutes. Add spinach and ham; cook, stirring, until the spinach is wilted, about 1 minute.
- Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata so uncooked egg can flow underneath, until the bottom is light golden, 2 to 3 minutes. Sprinkle cheese on top, transfer the pan to the oven and bake until the eggs are set, 6 to 8 minutes. Let rest for about 3 minutes before serving. Serve hot or cold.
Per serving: 217 calories; 15 g fat(5 g sat); 1 g fiber; 6 g carbohydrates; 14 g protein; 97 mcg folate; 262 mg cholesterol; 2 g sugars; 0 g added sugars; 3,206 IU vitamin A; 10 mg vitamin C; 145 mg calcium; 3 mg iron; 419 mg sodium; 324 mg potassium; Nutrition Bonus: Vitamin A (64% daily value), Folate (24% dv); Carbohydrate Servings: 1/2; exchanges: 1 vegetable, 1½ medium-fat meat, 1 fat
- 8 ounces whole-wheat spaghetti or lo mein noodles
- 1/2 cup dry sherry
- 1 teaspoon freshly grated lime zest
- 2 tablespoons lime juice
- 3 tablespoons reduced-sodium soy sauce
- 2 tablespoons chile-garlic sauce, or to taste
- 1 tablespoon light brown sugar
- 1 teaspoon canola oil plus 1 tablespoon, divided
- 4 large eggs, beaten
- 3 cups sliced shiitake mushroom caps
- 2 red, orange or yellow bell peppers, sliced
- 6 cups thinly sliced green cabbage
- 1 bunch scallions, sliced, divided
It will take around 30 minutes to prepare, and 30 minutes to cook.
- Cook spaghetti (or noodles) according to package directions. Drain.
- Combine sherry, lime zest and juice, soy sauce, chile-garlic sauce and brown sugar in a small bowl. Set aside.
- Heat a 14-inch flat-bottom wok over high heat. Add 1 teaspoon oil and swirl to coat the pan. Add eggs and tilt wok to create an omelet. Cook until set, 30 seconds to 1 minute. Turn the omelet over and cook 30 seconds more. Remove to a clean cutting board and cut into strips.
- Add the remaining 1 tablespoon oil, mushrooms and bell peppers to the wok; stir-fry for 2 minutes. Add cabbage. Reserve about 2 tablespoons of the scallions for garnish and add the rest to the wok. Stir-fry until all the vegetables are tender-crisp, about 2 minutes more. Add the chile-lime sauce and the noodles; toss to coat. Add the omelet strips and stir-fry until heated through, 1 to 2 minutes more. Serve sprinkled with the reserved scallions.
Serving size: about 2 cups; Per serving: 343 calories; 9 g fat(2 g sat); 10 g fiber; 52 g carbohydrates; 15 g protein; 120 mcg folate; 149 mg cholesterol; 11 g sugars; 3 g added sugars; 1,971 IU vitamin A; 97 mg vitamin C; 98 mg calcium; 4 mg iron; 587 mg sodium; 616 mg potassium; Nutrition Bonus: Vitamin C (162% daily value), Vitamin A (39% dv), Folate (30% dv), Iron (22% dv); Carbohydrate Servings: 3 1/2; Exchanges: 2 starch, 2 vegetable, 1 medium-fat meat, 1 fat
This lunch will take 10 minutes to prepare and 10 minutes to cook
- Pack snap peas, blueberries, apple, cheese, hummus and crackers in a divided bento-style lunch box or in separate containers with lids.
Serving size: 1 bento box; Per serving: 380 calories; 17 g fat(7 g sat); 9 g fiber; 47 g carbohydrates; 14 g protein; 70 mcg folate; 29 mg cholesterol; 16 g sugars; 0 g added sugars; 977 IU vitamin A; 42 mg vitamin C; 246 mg calcium; 3 mg iron; 504 mg sodium; 430 mg potassium; Nutrition Bonus: Vitamin C (70% daily value), Calcium (25% dv), Vitamin A (20% dv); Carbohydrate Servings: 3; Exchanges: 2 fat, 1 1/2 starch, 1 fat, 1 carbohydrate, 1/2 lean protein
Chicken and White Bean Salad
- 1 medium clove garlic
- 1/4 teaspoon salt
- 5 tablespoons extra-virgin olive oil
- 6 tablespoons fresh orange juice, plus more to taste
- 1/4 cup white-wine vinegar or red-wine vinegar
- 1 tablespoon Dijon mustard
- 2 1/2 cups diced cooked chicken breast
- 2 cups diced zucchini and/or summer squash (about 2 small)
- 1 1/2 cups diced celery
- 1/4 cup finely diced ricotta salata, halloumi or feta cheese
- 1/3 cup chopped, well-drained, oil-packed sun-dried tomatoes (optional)
- 1 cup coarsely chopped fresh basil, plus whole basil leaves for garnish
- Salt & freshly ground pepper to taste (optional)
- 2 cups torn escarole or romaine lettuce
- 2 cups torn radicchio leaves.
Serving size: about 2 cups; Per serving: 428 calories; 23 g fat(5 g sat); 8 g fiber; 24 g carbohydrates; 34 g protein; 85 mcg folate; 79 mg cholesterol; 4 g sugars; 0 g added sugars; 1,499 IU vitamin A; 28 mg vitamin C; 120 mg calcium; 2 mg iron; 647 mg sodium; 648 mg potassium; Nutrition Bonus: Vitamin C (47% daily value), Vitamin A (30% dv), Folate (21% dv); Carbohydrate Servings: 1 1/2; Exchanges: 1 starch, 2 vegetable, 4 lean meat, 3 fat
This salad will take 25 minutes to prepare and 25 minutes to cook
- To prepare vinaigrette: Peel the garlic and smash with the side of a chef's knife. Using a fork, mash the garlic with 1/4 teaspoon salt in a small bowl to form a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange juice, vinegar and mustard; whisk until well blended. Taste and whisk in up to 4 tablespoons more juice to mellow the flavor; season with more salt, if desired. Set aside at room temperature.
- To prepare salad: Combine beans, chicken, zucchini (and/or summer squash), celery, cheese and sun-dried tomatoes (if using) in a large bowl until well blended. Add chopped basil and 3/4 cup vinaigrette; toss until combined. Taste and season with salt and/or pepper, if desired.
- Toss the remaining vinaigrette with escarole (or romaine) and radicchio in a medium bowl. Serve the salad on the greens, garnished with fresh basil leaves.
- Make Ahead Tip: Prepare through Step 2 (omitting basil), cover and refrigerate for up to 2 days. Stir in chopped basil just before serving.
- To poach chicken breasts, place about 1 pound boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 15 minutes. Ricotta salata and halloumi are both firm, salted cheeses that can be found at large supermarkets and cheese shops.
this takes about 35 minutes to prepare and 35 minutes to make
- Heat 1 teaspoon oil in a large flat-bottom carbon-steel wok or large heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces.
- Add 1 tablespoon oil to the pan along with scallions, ginger and garlic; cook, stirring, until the scallions have softened, about 30 seconds. Add chicken and cook, stirring, for 1 minute. Add bell pepper, carrot and peas; cook, stirring, until just tender, 2 to 4 minutes. Transfer everything to a large plate.
- Add the remaining 1 tablespoon oil to the pan; add quinoa and stir until hot, 1 to 2 minutes. As you stir, pull the quinoa from the bottom to the top so it all gets coated with oil and evenly cooked.
- Return the chicken, vegetables and eggs to the pan. Add tamari (or soy sauce) and stir until well combined. Serve drizzled with sesame oil (if using).
- Per serving: 425 calories; 20 g fat(5 g sat); 5 g fiber; 27 g carbohydrates; 31 g protein; 87 mcg folate; 169 mg cholesterol; 4 g sugars; 0 g added sugars; 3,699 IU vitamin A; 35 mg vitamin C; 61 mg calcium; 4 mg iron; 645 mg sodium; 523 mg potassium
Buffalo Chicken Wraps
- 2 tablespoons hot pepper sauce, such as Frank's RedHot
- 3 tablespoons white vinegar, divided
- 1/4 teaspoon cayenne pepper
- 2 teaspoons extra-virgin olive oil
- 1 pound chicken tenders
- 2 tablespoons reduced-fat mayonnaise
- 2 tablespoons nonfat plain yogurt
- Freshly ground pepper, to taste
- 1/4 cup crumbled blue cheese
- 4, 8-inch whole-wheat tortillas
- 1 cup shredded romaine lettuce
- 1 cup sliced celery
- 1 large tomato, diced
This takes about 35 minutes to prepare for and 35 minutes to make (if ya feel like making more than one and following the recipe)
- Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.
- Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well.
- Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.
- To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.
- Per serving: 349 calories; 11 g fat(3 g sat); 3 g fiber; 31 g carbohydrates; 30 g protein; 40 mcg folate; 70 mg cholesterol; 6 g sugars; 1,891 IU vitamin A; 9 mg vitamin C; 186 mg calcium; 3 mg iron; 804 mg sodium; 472 mg potassium
Zhucinni noodles and avacaado presto
- 5-6 medium zucchini (2¼-2½ pounds total), trimmed
- 3/4 teaspoon salt, divided
- 1 ripe avacado
- 1 cup packed fresh basil leaves
- 1/4cup unsalted shelled pistachios
- 2 tablespoons lemon juice
- 1/4 teaspoon ground pepper
- 1/4 cup extra-virgin olive oil plus 2 tablespoons, divided
- 3 cloves garlic, minced
- 1 pound raw shrimp (21-25 count), peeled and deveined, tails left on if desired
- 1-2 teaspoons Old Bay seasoning
Serves 4 people and takes around 35 min
Roast chicken and sweet patataoes
- 2 tablespoons whole-grain or Dijon mustard
- 2 tablespoons whole-grain or Dijon mustard
- 2 tablespoons chopped fresh thyme or 2 teaspoons dried
- 2 tablespoons extra-virgin olive oil, divided
- 1/2 teaspoon salt, divided
- 1/2 teaspoon freshly ground pepper, divided
- 1 1/2-2 pounds bone-in chicken thighs, skin removed
- 2 medium sweet potatoes, peeled and cut into 1-inch pieces
- 1 large red onion, cut into 1-inch wedges
Preperation takes about 1 hour and it takes about another one hour to cook.
Per serving: 446 calories; 33 g fat(5 g sat); 7 g fiber; 16 g carbohydrates; 26 g protein; 112 mcg folate; 159 mg cholesterol; 7 g sugars; 0 g added sugars; 1,144 IU vitamin A; 55 mg vitamin C; 141 mg calcium; 2 mg iron; 713 mg sodium; 1,271 mg potassium
- 2 tablespoons toasted sesame oil, divided
- 1 bunch scallions, sliced, white and green parts separated
- 4 cloves garlic, minced
- 1 tablespoon finely grated fresh ginger
- 4 cups water
- 3 tablespoons white miso
- 1 1/2 tablespoons reduced-sodium soy sauce
- 1 1/4 pounds boneless, skinless chicken thighs, trimmed, cut into bite-size pieces
- 8 cups chopped bok choy
- 4 ounces dried Chinese noodles, broken in half
- 4 ounces shiitake mushrooms, stemmed and sliced (2 cups sliced)
Per serving: 383 calories; 16 g fat(3 g sat); 7 g fiber; 33 g carbohydrates; 28 g protein; 80 mcg folate; 76 mg cholesterol; 2 g sugars; 0 g added sugars; 6,106 IU vitamin A; 41 mg vitamin C; 180 mg calcium; 4 mg iron; 729 mg sodium; 842 mg potassium
Oven-Roasted Chicken Thighs
- 2 boneless, skinless chicken thighs (about 8 ounces)
- 1/4 teaspoon kosher salt
- 1/4 teaspoon dried thyme
- 1/4 teaspoon ground pepper
It takes about 5 minutes to get ready to cook this stuff and 30 minutes to cook it
- Preheat oven to 400°F. Line a baking sheet with parchment or foil.
- Place chicken on the prepared baking sheet. Sprinkle all over with salt, thyme and pepper. Roast, flipping once, until the chicken is cooked through and reaches an internal temperature of 165°F, 15 to 17 minutes.
Per serving: 164 calories; 8 g fat(2 g sat); 0 g fiber; 0 g carbohydrates; 21 g protein; 6 mcg folate; 76 mg cholesterol; 0 sugars; 0 g added sugars; 58 IU vitamin A; 0 mg vitamin C; 11 mg calcium; 1 mg iron; 303 mg sodium; 158 mg potassium